Food For The Eyes

Eat the carrots, they are good for the eyes - everyone has probably heard this saying as a child.

In fact, you can do something good for your eyes by eating certain foods. Above all, diseases of the retina, which often occur in old age, can be prevented with the right diet.

Eyes Need Nutrients

After the age of 50, diseases of the retina, known medically as macular degeneration, increase significantly. Every fifth person over the age of 65 and every third person over the age of 80 suffers from impaired vision as a result of a disease of the macula.The macula, also known as the yellow spot, is only 1.5 millimeters in size and is the point of sharpest vision on the retina. As we age, the cells in the macula gradually stop functioning. Vision decreases and in some cases blindness occurs.

Many nutrients are used in the macula for the process of vision. The body cannot produce the substances needed for the cells in the macula itself. They must be taken in through food. Eating behavior therefore contributes to the macula being able to do its job well into old age.A healthy diet also promotes eye health. Omega-3 fatty acids and the antioxidants lutein and zeaxanthin are particularly important for protecting the macula.

Antioxidants Protect Eyes

Most people are familiar with antioxidants from cosmetic advertising. There they are supposed to develop their effect in anti-aging creams.Antioxidants protect against free radicals. Free radicals are oxygen-containing molecules that attack cells. They arise from metabolic processes in the body, stress, a nutrient-poor diet, excessive solar radiation and polluted air.

Free radicals don't just attack skin cells and cause wrinkles. Rather, they are also active in the eye. Lutein and zeaxanthin, two important antioxidants for the eye, are mainly found in kale, spinach and broccoli, but rocket, white cabbage and cress are also good sources. 100 to 150 grams of this green vegetable should be consumed every day for good eyesight.

Theoretically, carrots can be too, as they also contain lutein and zeaxanthin. However, an adult would have to eat more than 1 kilogram of this per day to meet their antioxidant needs.

Healthy Eyes Need Fat

But it's not just vegetables that are good for your eyesight. Fish is also part of the menu for healthy eyes. Omega-3 fatty acids play an important role in building cells. The fats also stimulate the production of the tear film. This counteracts dry eyes.The best sources of omega-3 fatty acids are fatty cold-water fish such as salmon, mackerel and herring. Flaxseeds also contain omega-3.

However, diet alone is not decisive for the health of the eye, especially the macula. Genetic factors also play a role, as does whether someone smokes. The risk of macular degeneration is three times higher in smokers than in non-smokers.