Nutrition and proper diet are often associated with weight gain and loss. Nutrition is of great importance in maintaining the ideal weight, losing excess weight and maintaining the physique. But contrary to popular belief, nutrition is not only important for this functioning. Every system in our body is affected by our eating habits. Of course, this includes our eyes. We can even say that there is a very tight connection between eye health and nutrition. In this content, we will talk about what are the foods that are good for the eyes and how they affect them.
Important Nutrients for Eye Health
Vitamins and fatty acids will be discussed separately. Let’s talk about a few compounds that stand out under this heading.
Selenium
Selenium, which stands out with its preventive effects in various eye diseases such as cataracts, acts as an antioxidant that prevents age-related macular degeneration.
Food Sources Rich in Selenium
- Egg
- Hazelnut
- Dairy products
- Seafood
- Various seeds
Carotenoids
Carotenoids, which provide characteristic colours in many fruits and vegetables, are found in the photosensitive tissue of the retina.
Foods Rich in Carotenoids
- Peach
- Cabbage
- Spinach
- Chard
- Raspberry
Vitamins Effective in Eye Health
Let’s talk about vitamins. It can be said that a diet rich in vitamins has a very positive effect on the eyes. So which vitamins are we talking about?
Vitamin E
Vitamin E, which is considered as a compound group, protects critical fatty acids from oxidation. In this way, it also indirectly benefits the eyes.
Foods Rich in Vitamin E
- Avocado
- Sunflower seeds
- Almond
Vitamin A
Vitamin A, which is involved in the production of pigments in the retina of the eyes, is also very important for photoreceptors, which are important for vision in low light. We can also say that it is mostly found in animal products.
Foods Rich in Vitamin A
- Spinach and dark leafy greens
- Egg yolk
- Liver
- Carrot
Vitamin C
Vitamin C is thought to have an important antioxidant effect in slowing the formation of age-related cataracts. We can say that it is especially dense in various vegetables.
Food Sources Containing Vitamin C
- Cabbage
- Chillies
- Broccoli
- Oranges
Fatty Acids Important for Eye Health
Fatty acids can be said to support a number of functions in the eyes. There are two fatty acids that stand out here. One of them is Gamma-linolenic acid and the other is Omega-3 fatty acid.
Gamma-Linolenic Acid
GLA, which we can abbreviate as GLA, is one of the fatty acids that contribute to the production of anti-inflammatory compounds that can help reduce eye disorders such as cataracts, while alleviating the symptoms of dry eye syndrome in the body.
Most Found in Foods
- Hemp seeds
- Boraj Oil
- Evening Primrose Oil
- Black Currant
Omega-3 Fatty Acid
Omega-3 fatty acids, which are especially effective in alleviating dry eye symptoms, stand out with anti-inflammatory and reducing the risk of developing glaucoma.
Food Sources Rich in Omega-3
- Tuna
- Walnuts
- Sardine
- Salmon
- Flaxseed
We have listed the foods that are good for the eye in this way. In general, it is very important to have a healthy and balanced diet. It is necessary not to make an evaluation only in terms of these nutrients.
