Introduction

Like the rest of our bodies, the health of our eyes can depend on what we eat. And one expert has warned that we may not be consuming enough of the right nutrients to keep our eyes healthy.

Vision Problems and Diets

Some diets, such as those high in fat, have been linked to vision problems such as macular degeneration.

The Importance of Diet for Eye Health

With that in mind, Dr. Emma Derbyshire, a public health nutritionist and advisor to the Eye Health Supplements Group at MacuShield, has identified the link between diet.

Global Visual Impairment

Worldwide, at least 2.2 billion people are visually impaired, and of these, at least 1 billion suffer from preventable or treatable visual impairment.

The Need to Feed Our Eyesight

Derbyshire said: “Unfortunately, the World Health Organization predicts a significant increase in the need for eye care in the coming decades, which could create additional challenges for health systems. Just as we can eat to feed our brains, we need to feed our eyesight. Same. Unfortunately, it’s not always easy.”

She added: “We all live busy lives and it can be difficult to ensure that we get all the nutrients we need to stay healthy as we age. In addition, many of us, according to the Government Nutrition Research – National Survey Diet and Nutrition (NDNS) – We are guilty of not eating five fruits and vegetables a day, leaving nutritional inequalities in our diets.

Recommended Vitamins and Minerals

She specifically recommended four vitamins and minerals needed to maintain good vision:

Vitamin C

Vitamin E

– copper

– zinc

The intake of these vitamins and minerals can be increased either through diet or supplementation.

Benefits of Vitamin C, Vitamin E, Copper, and Zinc

Dr Derbyshire explained: “Vitamin C, vitamin E, and copper contribute to the protection of cells from oxidative stress, while zinc contributes to the maintenance of normal vision.

However, we don’t necessarily get all the nutrients we need to maintain our healthy diet as we age. For example, the NDNS shows that we don’t always reach the recommended intake for zinc, a nutrient found in high concentrations in the retina.”

In fact, among people aged 19 to 64, 6% of men and 7% of women do not meet the lower reference nutrient intake (LRNI) for zinc (5.5 mg per day for men and 4 mg for women).

Antioxidant-Rich Foods

“Some nutrients with antioxidant properties, such as vitamins C and E and copper, can help offset some of these effects, so diets rich in antioxidant-rich foods should be a habit from an early age,” said Dr. Derbyshire.

Foods rich in vitamin C include citrus fruits, bell peppers, strawberries, tomatoes, cruciferous vegetables, and white potatoes. While vitamin E is found in vegetable oils, nuts, seeds, fruits, and vegetables such as wheat germ oil, sunflower and soybean oils, sunflower seeds, almonds, peanuts, peanut butter, and pumpkin.

The best way to get copper is to eat protein-rich foods like organ meats, shellfish, fish, nuts, and seeds.

Zinc is found in oysters, red meat, poultry, beans, nuts, crabs, and whole grains.

Consult an Ophthalmologist

Dr. Derbyshire recommended that if you are concerned about the health of your eyes, it is best to speak to an ophthalmologist before trying certain dietary supplements.

Source

Source: Express