Did you know that what you eat can directly impact the health of your eyes? Antioxidants, the molecules that protect our bodies from free radical damage, play a key role in preserving your vision.
Free radicals and oxidative stress
Free radicals are unstable molecules that form naturally in our bodies. In excess, they can cause oxidative stress, which damages cells, including those in your eyes. This phenomenon is associated with eye diseases such as:
• Age-related macular degeneration (AMD)
• Cataracts
• Glaucoma
How antioxidants protect your eyes
Antioxidants act as free radical “neutralizers”. They help prevent cell damage and contribute to maintaining healthy eye tissue. Here are a few antioxidants that are particularly beneficial for eye health:
• Lutein and zeaxanthin
- These carotenoids concentrate in the retina, filtering out harmful blue light.
- Sources: spinach, kale, broccoli, corn.
• Vitamin C
- Reduces the risk of cataracts and slows the progression of AMD.
- Sources: oranges, strawberries, peppers, kiwis.
• Vitamin E
- Protects eye cell membranes.
- Sources: almonds, sunflower seeds, avocados.
• Zinc
- It helps transport vitamin A from your liver to your retina to produce melanin, a protective pigment.
- Sources: oysters, lean red meats, nuts.
• Beta-carotene
- Precursor to vitamin A, essential for good night vision.
- Sources: carrots, sweet potatoes, squash.
Incorporate antioxidants into your diet
Opt for a diet rich in colourful fruits and vegetables to maximize your antioxidant intake. Here are a few practical tips:
• Add spinach or kale to your smoothies or salads
• Snack on almonds or walnuts
• Eat vitamin C-rich fruit for dessert
• Try cooking with oils rich in vitamin E, such as olive oil
A good habit for your overall health
Investing in an antioxidant-rich diet benefits your eyes and overall health. See your Optometrist regularly for a complete eye examination and early detection of eye diseases.
Adopt habits that nourish your eyes today. After all, your eyes deserve that extra push to give you clear, long-lasting vision.
