What foods protect our eyes?

Proper nutrition can prevent or delay the occurrence of eye diseases caused by aging.

As we know, our health and, in particular, our eyes, depend on the quality of our food, especially in old age. Some molecules can indeed slow the aging of the eye and its tissues, responsible for diseases. This is the case of vitamin A. Present in the cells of the retina, vitamin A is essential for eyesight, especially at night. It is in butter, dairy products, offal, eggs and other foodstuffs. Similarly, it is important to eat carrots, but also green vegetables, red and orange to have good eyes because of the presence of beta-carotene these colored food brings vitamin A.

Otherwise, a contribution of vitamin C reduces the risk of developing ocular pathologies. This is especially true for cataracts and age-related macular degeneration (AMD). This micronutrient is praised for its antioxidant virtues beneficial against oxidative stress, which attacks the lens. "It is recommended to use it to prevent the occurrence of cataracts which is characterized by a gradual opacity of the lens," says Dr. Jean-Michel Lecerf, doctor specialized in nutrition at the Institut Pasteur (Pasteur Instutute) in Lille. So do not avoid citrus fruits, kiwis or peppers and broccoli.

Other associate against eye aging, some carotenoids, these yellow or orange pigments that colored fruits and vegetables, are renowned for their antioxidant properties. Pigments of lutein and zeaxanthin (carrots, pumpkins, corn, peppers, citrus fruits, spinach, and cabbages) preserve the center of the retina (the macula) from free radical oxidation and ultraviolet filtering that is aggressive for the eye.

Fatty fish and walnut oil

Fatty fish and walnut oil help prevent cataracts and AMD. A feeding rich in omega 3, which is obtained among other things in oily fish and rapeseed oil or nuts, also helps to fight against the appearance of this pathology. "These polyunsaturated fatty acids, especially known for their benefits on the cardiovascular system, are found in abundance in the retina. They must be renewed for a good visual activity ", continues the nutritionist.

Finally, zinc (oysters and shellfish) and vitamin E (sunflower oil, nuts, egg yolk, etc.) are also antioxidants and beneficial for our visual cells. "A large study, started seven years ago, indicates that supplementation with vitamins C and E, beta-carotene, zinc, and copper can reduce the risk of progression of AMD by 25% for patients whom have developed the disease. ", Confirms Dr. Jean-Michel Lecerf.

Some research also suggests a positive effect of these vitamins and nutrients on glaucoma, vitreous pathologies, dry eye syndrome and retinitis pigmentosa, but the first results of these studies need to be supported. "The recommendations for preserving one's eyes are ultimately the same as those given for good cardiovascular health. Namely, a varied diet, balanced and rich in plants", observes Dr. Lecerf. Nevertheless, these food precautions alone are not enough to rule out the disease. While some vitamins can help prevent vision loss, none of them have miraculous properties. And to protect your eyes, you must also avoid tobacco and exposure to sunlight.

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