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Leafy greens like spinach and kale are essential for eye health. This is because these vegetables contain carotenoids called lutein and zeaxanthin. [사진= 게티이미지뱅크]It is well known that carrots are good for eyesight. But I don’t know much regarding another food that improves eyesight. The Daily Mail, a British daily newspaper, introduced foods you should eat to nourish your eyes.
1. Spinach, Kale
Leafy greens like spinach and kale are essential for eye health. This is because these vegetables contain carotenoids called lutein and zeaxanthin. Carotenoids accumulate in the macula, the most sensitive part of the retina, to provide clear central vision essential for reading and driving. Since our bodies cannot produce macular carotenoids on their own, they must be consumed through diet or supplements.
2. Citrus, Broccoli
Oranges and broccoli can be important for maintaining eye health as you age. This is because it contains vitamin C, which is needed to create and maintain collagen, a protein that forms the structure of the eye.
Collagen levels decline with age, so it is important to maintain healthy levels of vitamin C.
The vitamin protects the macula, the part of the retina at the back of the eye, from oxidative damage that harms the body’s cells and tissues. The macula is responsible for our color vision and is responsible for seeing fine details.
3. Red meat, dairy and legumes
Zinc, copper and vitamin A are essential for healthy eyes.
Eating seafood such as shellfish, liver and whole grains provides copper, while red meat, dairy products and legumes contain zinc. Vitamin A, found in full-fat milk, eggs and carrots, helps you see in the dark.
Zinc is responsible for transporting vitamin A from the liver to the eyes to produce melanin, the protective pigment in the eye. Melanin not only provides pigmentation to the skin and hair, but also gives color to the eyes and is responsible for absorbing the sun’s harmful ultraviolet rays, protecting cells from sun damage.
Red meat and seafood keep the retina healthy and help convert light into images.
4. Vegetable oils, nuts and seeds
Nuts, seeds and oils supply the eyes with vitamin E, which is needed to prevent disease.
Vitamin E is a fat-soluble antioxidant that helps protect the cells of the eye from oxidation and damage.
Oxidative stress, an imbalance between antioxidants and free radicals in the body, can accelerate retinal diseases such as glaucoma, which causes vision loss, and retinal vein occlusion, which causes blurred vision.
5. Mushrooms, yogurt and cereal
Vitamin B2, an essential nutrient for keeping the eyes, nervous system and skin healthy, is contained in milk, eggs, fortified breakfast cereals, mushrooms, and plain yogurt. Like vitamin E, it protects the eyes from cell damage.
“Eating the right fruits and vegetables is key to getting the vitamins and minerals you need to support eye health,” emphasizes public health nutritionist Dr. Emma Derbyshire.
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