Imagine a world where blurry vision, eye strain, and even blindness are distant memories. Without healthy vision, we miss so much of the world. Did you know that certain foods, particularly fruits and vegetables, help support healthy vision? In fact, studies show that certain compounds in fruits and vegetables may help prevent or slow the progression of certain conditions that cause our vision to blur or be less focused. These include cataracts and age-related macular degeneration (AMD). Let’s explore the key fruits and vegetables that contribute to eye health and why they may be of benefit.
Nutrients for Eye Health
Though they look simple, your eyes are complex organs and require a variety of nutrients to stay healthy. When you go outside, you expose your eyes to damaging ultraviolet light. This high-energy light from the sun, that you can’t see, penetrates the back of your eyes where it damages structures in your eyes including your retina. It does this by causing oxidative stress. More superficially, ultraviolet light also contributes to cataracts, clouding of the lenses of your eyes.
But cataracts aren’t the only threat to your eyes. Age-related macular degeneration (AMD) is triggered by damage to your retina, the light-sensitive structures in the back of your eyes. AMD damages the central part of your retina, called the macula. Therefore, you experience a loss of central vision. This makes reading and driving harder. Certain nutrients play a role in protecting against oxidative stress, including vitamins A, C, E, and minerals like zinc. These nutrients have antioxidant properties, which protect the tissues in your eyes against damage.
Antioxidants are crucial in slowing down cellular damage, while carotenoids like lutein and zeaxanthin help filter blue light and protect the retina. Omega-3 fatty acids, especially DHA (docosahexaenoic acid), also support the structural health of retinal cells and prevent inflammation. The best sources of these nutrients are colorful fruits and vegetables that are rich in these vital compounds.
Now let’s look at foods that contain key nutrients that help preserve visual health.
Leafy Greens: A Powerhouse of Lutein and Zeaxanthin
Want to keep your eyes healthy? Add more leafy greens to your plate. Dark, leafy greens, like kale, spinach, and arugula, are packed with two carotenoids called lutein and zeaxanthin. These carotenoids help deflect high energy ultraviolet rays away from your retinas. Due to their antioxidant activity, they help neutralize free radicals that harm retinal cells and contribute to AMD.
Benefits:
- Lutein and Zeaxanthin: The antioxidant activity of these carotenoids protects the macula, which is essential for sharp, central vision.
- Beta-carotene: A precursor to vitamin A, which you need for low-light and color vision.
Carrots: The Classic Eye Health Veggie
You’ve heard people say that carrots are important for vision. Carrots contain beta-carotene, a carotenoid that your body converts to vitamin A. Without enough vitamin A, a structure on the surface of your eyes, called the cornea, the outer dome that bends light, dries out and your eyes become dry and irritated. Too little vitamin A can even lead to ulcerations of your cornea.
Plus, you need vitamin A to see well in low-light conditions. Without enough of it, you will have poor night vision. Carrots supply beta-carotene that your body can use to make vitamin A.
Benefits:
Beta-carotene (Vitamin A): Prevents dry eyes and is necessary for good vision when light is limited.
Citrus Fruits: Rich in Vitamin C
Vitamin C is an antioxidant vitamin that helps fight free radicals. Studies show that the antioxidant activity of vitamin C may help slow the progression of cataracts and AMD. Vitamin C also supports the health of your eyes in another way – by boosting healthy collagen production. You need strong collagen to support blood vessels that feed into the eyes and to maintain healthy corneas. Citrus fruits are an excellent source of vitamin C.
Benefits:
Vitamin C: Reduces oxidative stress and supports the structure of the cornea.
Collagen production: Maintains the integrity of the eye’s connective tissues and blood vessels.
Bell Peppers: Colorful and Vitamin-Rich
Red and orange bell peppers are one of the best vegetable sources of vitamin C. Plus, they contain another antioxidant – vitamin E. These two vitamins work together to fight free radicals. Plus, they recycle one another. When vitamin E loses an electron, vitamin C donates an electron back to it. Studies show vitamin C and E, especially as a team, may reduce the risk of cataracts and macular degeneration.
Benefits:
- Vitamin E: Protects eye cells from oxidative stress, particularly in the retina.
- Vitamin C: Further bolsters the body’s antioxidant defenses.
Sweet Potatoes: A Beta-Carotene Boost
If carrots aren’t your thing, you can get vision-supporting beta-carotene by eating a popular Thanksgiving food – sweet potatoes. Plus, sweet potatoes are rich in vitamin C and E for a triple threat against vision-robbing diseases, like cataracts and AMD.
Benefits:
- Beta-carotene: Converted into vitamin A, improving night vision, and reducing the risk of AMD.
- Vitamin C and E: Provide additional antioxidant protection for eye cells.
Berries: Tiny but Mighty Antioxidants
Berries are among the best sources of antioxidants. While they’re chock full of vitamin C, especially strawberries, purple and blue berries contain another antioxidant superstar called anthocyanins. These plant-based compounds in a class called flavonoids reduce inflammation and support circulation to your eyes, to ensure your eye tissues get enough oxygen and nutrients.
Benefits:
- Vitamin C and Anthocyanins: Reduce the risk of cataracts and AMD by fighting free radicals.
- Blood flow improvement: Enhances the delivery of oxygen and nutrients to eye tissues.
Broccoli and Brussels Sprouts: Cruciferous Companions for Eye Health
Broccoli and Brussels sprouts belong to the cruciferous vegetable family, known for their high vitamin C and beta-carotene content. Additionally, these vegetables contain sulforaphane, a compound that helps protect the eyes from oxidative damage and the harmful effects of UV radiation.
Benefits:
- Sulforaphane: Shields the eyes from harmful environmental factors.
- Vitamin C and Beta-carotene: Work together to protect the retina and maintain overall eye health.
Tomatoes: A Rich Source of Lycopene
Tomatoes, especially heated or processed tomatoes, contain a carotenoid antioxidant called lycopene. Like another carotenoid, beta-carotene, lycopene fights the free radical damage that ultraviolet light from the sun can trigger. To get the most benefits, don’t depend on whole tomatoes, as bioavailability of lycopene from raw tomatoes is low. Tomato sauce is a source your body can absorb better.
Benefits:
- Lycopene: Protects the retina from oxidative stress.
- Vitamin C and A: Further support eye health by preventing cellular damage.
Avocados: Fatty Acids and Antioxidants
Avocados are not only creamy and delicious, but they’re nutrient-dense. In terms of eye health, they contain the antioxidants lutein and zeaxanthin, along with vitamin E, to protect delicate eye structures against oxidative damage. Plus, they contain enough fat to help your body absorb these natural free radical fighters.
Benefits:
- Lutein and Zeaxanthin: Protect against blue light and oxidative damage.
- Vitamin E: Prevents damage to the eye’s photoreceptor cells.
Conclusion
Although these fruits and veggies are exceptional sources of nutrients and antioxidants that support eye health, you can’t go wrong eating a variety of fruits and vegetables. A greater variety means more diverse nutritional benefits too.
References:
- 2016. “Zeaxanthin May Decrease Risk of Macular Degeneration – AMDF.” Macular.org. May 20, 2016. https://www.macular.org/living-and-thriving-with-amd/nutrition/important-nutrients/zeaxanthin.
- de Koning-Backus APM, Buitendijk GHS, Kiefte-de Jong JC, Colijn JM, Hofman A, Vingerling JR, Haverkort EB, Franco OH, Klaver CCW. Intake of Vegetables, Fruit, and Fish is Beneficial for Age-Related Macular Degeneration. Am J Ophthalmol. 2019 Feb;198:70-79. doi: 10.1016/j.ajo.2018.09.036. Epub 2018 Oct 10. PMID: 30312575.
- Schleicher M, Weikel K, Garber C, Taylor A. Diminishing risk for age-related macular degeneration with nutrition: a current view. Nutrients. 2013 Jul 2;5(7):2405-56. doi: 10.3390/nu5072405. PMID: 23820727; PMCID: PMC3738980.
- Carneiro Â, Andrade JP. Nutritional and Lifestyle Interventions for Age-Related Macular Degeneration: A Review. Oxid Med Cell Longev. 2017;2017:6469138. doi: 10.1155/2017/6469138. Epub 2017 Jan 5. Erratum in: Oxid Med Cell Longev. 2017;2017:2435963. doi: 10.1155/2017/2435963. PMID: 28154734; PMCID: PMC5244028.
- Kim EK, Kim H, Vijayakumar A, Kwon O, Chang N. Associations between fruit and vegetable, and antioxidant nutrient intake and age-related macular degeneration by smoking status in elderly Korean men. Nutr J. 2017 Dec 4;16(1):77. doi: 10.1186/s12937-017-0301-2. PMID: 29202844; PMCID: PMC5715512.
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