Eating for your eyes

Eating for your eyes

Fri, November 8, 2019

Mum was right when she told you carrots were good for your eyesight. But carrots aren’t the only food that can protect your eyes. Here are some other foods that are good for your vision that might surprise you.

Antioxidants known as carotenoids represent one of the most widespread groups of naturally occurring pigments that can help your eyes. And among carotenoids, the most beneficial for eye health is lutein and zeaxanthin.

Leafy greens are one of the best sources for your daily dose of these antioxidants. Greens such as spinach, kale, peas, zucchini and broccoli are the richest food sources of lutein and zeaxanthin. Meanwhile, yellow-pigmented fruits and vegetables, such as orange peppers, corn, oranges and honeydew melon are also great sources of these eye-protecting carotenoids.

Aside from fruits and vegetables, egg yolks are high in lutein and zeaxanthin. According to the Journal of Food Science, they help protect the retina and filter the eye-damaging components of sunlight.

The thinking is that our eyes age just like other parts of our body, and eating a good diet rich in carotenoids can really make a big difference in preventing things like macular degeneration and cataracts.

While experts know lutein and zeaxanthin are important to eye health, there are still questions about the best way to get them. Supplements may not have the same effect as naturally occurring nutrients in fruits and vegetables. Also, there are no precise guidelines for how much lutein is needed to prevent of cataracts and macular degeneration.

Our advice? It’s probably best to eat a lot of colourful fruits and vegetables.


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