Proper nutrition and a diet rich in antioxidants and anti-inflammatory nutrients will help our eyesight and prevent eye disease while reducing the risk of cardiovascular disease and many types of cancer.
Where to find nutrients essential for the health and protection of our eyes?
Vitamin C is found in all eye tissues, and in foods, we find it in citrus fruits, but also in broccoli, peppers, kiwis, strawberries.
Beta carotene contains carrots but we can also find them in sweet potatoes, pumpkin, kale, spinach, Roman salad, pumpkin, melon, red and yellow peppers, apricots, peas, and broccoli.
Vitamin E is found in eggs, kiwi, olive oil, orange pepper, nuts, and seeds.
Zinc is found in oysters and seafood, turkey, red meat, whole grains, avocados, pumpkin seeds.
Omega-3 fatty acids (DHA and EPA) are found in fish such as salmon, sardines, mackerel, tuna, trout.
Carotenoid lutein and zeaxanthin are found in high concentrations in the lens and retina. Lutein deposits can be found 1000 times more in the macula than anything else in the body.
Zeaxanthin is found in orange peppers and goji berries.
Lutein is found in foods: green leafy vegetables, broccoli, and egg yolk.
Vegetables that contain the highest amounts of lutein per 100 g (fresh) are:
Kale 11.4 mg
Red pepper 8.5 mg
Spinach 7.9 mg
Lettuce 4.7 mg
Leek 3.6 mg
Broccoli 3.3 mg
Peas 1.7 mg
Some studies suggest light and short cooking of food because in this way we increase the bioavailability of lutein while overcooking can destroy it. Cooking with fats like olive oil helps in absorption.
Lutein, zeaxanthin, and mezzo-zeaxanthin (which is synthesized in the body from lutein) are molecular pigments and play a very large role in the absorption of harmful blue light radiation. Our body cannot synthesize lutein and zeaxanthin – we have to ingest them through food. Many studies recommend that we need to consume at least 10 mg of lutein per day because that amount has the most benefits at the molecular level of the pigment. The modern Western diet has only barely 3 mg of lutein and zeaxanthin per day.
The synergy of food is visible in many proven examples of improved absorption and utilization of nutrients, for example, eggs contain lutein and zeaxanthin, but also fats, and these carotenoids are absorbed more easily because they are consumed together with egg fat.
ANGELINA PAIĆ, dipl.ing.preh.teh., Univ.spec.nutr.
university specialist in nutrition
For more tips and recipes, follow Angelina on Instagram: @nutricionisticaangelina
