Vegetables & Fruits Benefits on Eye Health

There are some types of vegetables and fruits that have positive effects on eye health. These effects are manifested through the specific nutrients contained in them, which contribute to both the prevention and risk reduction of some eye diseases.

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Content:

Diseases or actions potentially harmful to eye health.
Nutrients, vegetables and fruits associated with some eye diseases.
Life stages to start a diet to promote eye health.
It is a myth that carrots contribute to eye health.
Recommendations.

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Diseases or actions potentially harmful to eye health:

Age-related macular degeneration, Cataracts, Glaucoma, Diabetic retinopathy, Dry eye, Conjunctivitis, Myopia, Hyperopia, Astigmatism, Eye trauma, Digital dry eye syndrome and Exposure to ultraviolet radiation.

Nutrients, vegetables and fruits associated with some eye diseases.

Vegetables or fruits:	Nutrients:	Effects:
Carrots, spinach, sweet potatoes and mangoes.	Vitamin A	The proper functioning of the retina, corneal health and prevention of eye diseases.
Citrus fruits, strawberries and kiwis and peppers.	Vitamin C	Antioxidant that helps reduce the risk of cataracts and macular degeneration.
Almonds, sunflower seeds and spinach.	Vitamin E	Antioxidant that helps protect eye cells from damage caused by free radicals.
Spinach, kale, broccoli and corn.	Lutein and zeaxanthin	They help prevent macular degeneration.
Walnuts, Chia seeds, seaweed and flax seeds.	Omega-3 fatty acids	They can contribute to retinal health.
Dark colored fruits such as blueberries and black grapes.	Anthocyanins	They can help improve night vision.

Life stages to start a diet to promote eye health:

Incorporating a diet rich in a variety of fruits and vegetables to support eye health can begin at any stage of life. It is even recommended, due to its nutritional contributions, to start from childhood. As we age, the risk of eye diseases such as macular degeneration and cataracts increases. A diet rich in vegetables and fruits that provide antioxidants and specific nutrients can always help reduce these risks.

In summary, there is no ideal stage to start a diet rich in vegetables and fruits for eye health. It is a choice that can be made at any time in life, and it is advisable to consult with a health professional, doctor or nutritionist, before starting or making changes to your diet.

It is a myth that carrots contribute to eye health:

Carrots are beneficial for eye health; Consequently, it is not a myth. Carrots, as described in the table above, are an excellent source of vitamin A, which is essential for the proper functioning of the retina and helps maintain eye health. Vitamin A is a key nutrient for the formation of rhodopsin, a pigment in the retinal rods that is essential for vision in low light conditions. Vitamin A deficiency can lead to vision problems, including night blindness. But the contribution of vitamin A, from the consumption of carrots, is not enough to have “optimal” vision in low light conditions; The contribution of other sources rich in vitamin A is also needed, such as dairy products, liver, spinach, among others.

The carrot myth comes from the Second World War, when the British Air Force deployed massive propaganda that excessive consumption of carrots by its pilots gave them greater visual acuity, such that they became better pilots at detecting or visualize the German planes. This entire campaign was intended to hide a new secret weapon to detect aircraft: radar.

Recommendations.

a. It is always advisable to consult with an eye health specialist if you have any symptoms or discomfort in your eyes before proceeding with any self-diagnosis.

b. To start or change a diet, you should consult with your doctor or nutritionist.

c. While a diet rich in carrots and other foods is essential for eye health, in some cases, supplements may be considered to complement the intake of specific nutrients. However, it is crucial to consult with a health professional before taking supplements, as excess of certain nutrients can have adverse health effects.