According to experts, leafy green vegetables, rich in lutein and zeaxanthin, help protect the macula, which provides good vision. These nutrients are abundant in cabbage and spinach. The mineral zinc helps keep the retina healthy and can protect the eyes from the harmful effects of light. You can meet your zinc needs with legumes such as beans, black-eyed peas, kidney beans. Vitamin A, which is usually found in orange-colored vegetables and fruits, is very important for eye health.
Dr. Faculty Member İbrahim Şahbaz made recommendations on the protection of eye health.
Noting that healthy eyes and good vision may be related to diet, Dr. İbrahim Şahbaz said, “Some vitamins and minerals in food help prevent vision problems from occurring. You can also reduce the risk of other diseases causing eye problems by eating a healthy diet. said.
Strive to be at the ideal weight
Noting that being overweight or obese increases the risk of diabetes, which can lead to vision loss, such as diabetic eye disease or glaucoma. İbrahim Şahbaz warned that high blood pressure and cholesterol can also cause serious vision problems and said, “If you have these diseases, be careful to have a diet under the control of your doctor.” said.
Noting that there are several food groups that are especially recommended for eye health, Dr. Shahbaz gave the following information about them:
Leafy green vegetables: Some leafy green vegetables are rich in lutein and zeaxanthin. These nutrients help protect the macula, which provides good vision. It is abundant in vegetables such as cabbage and spinach. In addition to these, lettuce, cabbage, turnip, broccoli, peas and eggs are good sources of lutein and zeaxanthin. It should be noted that oil is needed for the absorption of lutein and zeaxanthin. You can add a little olive oil while eating them, or you can consume them with foods containing unsaturated fat, such as avocado.
Legumes: The mineral zinc helps keep the retina healthy and can protect your eyes from the harmful effects of light. However, zinc can lower the amount of copper needed by contributing to the formation of red blood cells in your body. You can meet your zinc needs with legumes such as beans, black-eyed peas and kidney beans. Other foods high in zinc include oysters, lean red meat, poultry, and fortified grains.
Orange colored vegetables and fruits: Vitamin A, which is usually found in orange-colored vegetables and fruits, is very important for eye health. The retina needs plenty of vitamin A to help it convert light into the images we see. Also, without enough vitamin A, your eyes may not stay moist enough to prevent dry eye syndrome. Apricots, melons, carrots, mangoes, red peppers (raw) and sweet potatoes are good sources of vitamin A. In addition, spinach also helps your vitamin A intake.
Vegetables and fruits containing antioxidant vitamins: Vitamin C is very important for eye health. Vitamin C, an antioxidant, helps protect the body from damage caused by the unhealthy foods we eat and environmental factors. In addition, antioxidants can delay the formation of age-related macular degeneration (AMD) and cataracts. Citrus fruits such as oranges, tangerines, grapefruit and lemons; peaches, red peppers, tomatoes and strawberries are good sources of vitamin C. Another important antioxidant is vitamin E, which helps keep cells healthy. Vitamin E is found in avocados, almonds and sunflower seeds.
Foods containing omega-3: Some healthy fats contain omega-3s, in addition to helping with the absorption of certain nutrients. Research suggests that diets rich in omega-3 fatty acids from cold-water fish may help reduce the risk of developing eye disease later in life. Omega-3 is also important for tear function. Salmon is an excellent source of omega-3 fatty acids, which may be beneficial for eye health. It is recommended to consume salmon or other types of oily fish two to three times a week. Other foods that contain this type of healthy fat are walnuts, flax and chia seeds.