Prevention and Eye Health Tips
The risk of developing eye diseases depends on age, genetic factors, the presence of chronic diseases, and lifestyle.
The components of a daily diet play a key role in the proper functioning of the entire body, including the eyes. A healthy diet can significantly prevent or at least slow down the development of eye diseases.
Lutein and Zeaxanthin
These are antioxidants from the carotenoid group, present in large quantities in the structure of the retina, particularly in its most important part – the macula.
They are found in plant pigments, giving fruits and vegetables their green, yellow, and red colors. These antioxidants are not only present in plants but also in foods like eggs.
Lutein and zeaxanthin are powerful antioxidants that benefit the entire body. Their role in protecting eyes and vision functions and reducing the risk of chronic eye diseases, such as AMD and cataracts, has been extensively studied.
Since the body cannot produce lutein and zeaxanthin on its own, it is essential to enrich the diet with vegetables. Daily consumption of vegetables rich in these nutrients, and supplementation in justified cases, can help maintain good eye health.
In addition to reducing the risk of eye diseases, lutein and zeaxanthin improve vision parameters in patients with AMD and cataracts, as well as in individuals without any eye diseases.
Key sources of lutein and zeaxanthin include kale, parsley, spinach, broccoli, peas, and carrots (kale is one of the richest sources, with 48–115 mcg of lutein per gram, compared to carrots with 2.5–5.1 mcg per gram).
Other good sources include oranges, melons, kiwis, red peppers, zucchinis, lettuce, spinach, broccoli, Brussels sprouts, green peas, green beans, carrots, cabbage, tomatoes, grapes, durum wheat, and corn.
Fats improve the absorption of lutein and zeaxanthin, so incorporating fats like olive oil, butter, or coconut oil into cooked vegetables is a good idea!
Egg yolk is also an excellent source of lutein and zeaxanthin, with its high-fat content enhancing the absorption of these nutrients.
Vitamins and Micronutrients
Vision is the most important human sense, as over 80% of our perception comes through sight. Caring for eye health should always go hand in hand with caring for overall health.
Some vitamins and micronutrients are particularly important for maintaining proper vision function, protecting eyes from harmful light, and reducing the risk of age-related degenerative diseases.
Vitamin A
Vitamin A is essential for maintaining the proper function of photoreceptors – light-sensitive cells directly involved in vision.
A deficiency of vitamin A can cause night vision problems, exacerbate dry eye symptoms, lead to corneal ulcers and scars, and in extreme cases, cause corneal necrosis.
Best sources:
- Animal-based sources: butter, liver, cream, fatty cheese, milk, eggs, herring, tuna, and mackerel. These are directly utilized by the body after consumption.
- Plant-based sources (provitamin A): yellow, red, and green fruits and vegetables like dried and fresh apricots, plums, peaches, mangoes, papayas, red grapefruit, blackcurrants, raspberries, carrots, parsley, spinach, beet greens, pumpkins, potatoes, kale, peppers, broccoli, tomatoes, corn, and lettuce.
Provitamin A from fruits and vegetables must be converted by the body into vitamin A before it can be fully utilized. Fats (healthy oils, butter) are crucial for this conversion.
Note: Over-supplementation of vitamin A can lead to toxicity. Always consult a doctor before using supplements.
Vitamin C
Vitamin C works closely with vitamin A in vision processes. It is essential for collagen synthesis, which maintains the health of the blood vessels in the eye. A deficiency can cause fragile blood vessels, leading to hemorrhages and vision damage.
Adequate vitamin C levels in the body can reduce the occurrence of cataracts or delay their progression. Foods high in vitamin C include peppers, citrus fruits, kale, and broccoli.
Vitamin E
Vitamin E protects fatty acids from harmful oxidation and enhances beta-carotene absorption in the small intestine. As the retina contains a high concentration of fatty acids, vitamin E is vital for maintaining eye health.
Deficiency can lead to retinal degeneration and blindness. Rich sources include almonds, sunflower seeds, and plant-based oils like flaxseed oil.
Omega-3 Fatty Acids
Long-chain omega-3 fatty acids (EPA and DHA) are crucial for eye health. DHA is abundant in the retina and is essential for brain and eye development in infancy. A deficiency can impair vision, especially in children.
Adequate DHA reduces dry eye symptoms and helps prevent diabetic retinopathy complications. The best dietary sources include fatty fish like tuna, salmon, herring, mackerel, halibut, and sole.
Minerals Important for Eye Health
Selenium, zinc, manganese, and copper are essential for eye health. Zinc plays a significant role in producing rhodopsin, aiding night vision and neutralizing free radicals. Selenium, copper, and manganese combat oxidative stress.
Bilberries, Blackcurrants, and Saffron
These are rich in antioxidants, supporting eye health, improving vision in low light, and reducing AMD risk.
Prevention Tips
- Maintain a 70 cm distance from screens.
- Take breaks every 45 minutes.
- Keep your workstation well-lit.
- Blink often and use moisturizing drops if needed.
A balanced diet, proper workplace ergonomics, and regular eye exams are key to maintaining healthy vision.