Things to Do for Eye Health – Foods Good for the Eyes

Being able to see the world is truly a blessing. Eyes are our most important sense organ that allows us to feel without touching. That is why we must protect them with care. Of course, our age, genetics and being too busy with electronic devices affect our eyesight over time. Things to do for eye health are evaluated together with general health. Therefore, nutrition is important. Nutrients beneficial for the eye help maintain eye function, protect the eyes against harmful light and reduce the development of age-related degenerative diseases. 

What are eye diseases?

The older you get, the higher your risk of developing an eye disease. The most common eye diseases are:

• Cataract: It is a condition that causes clouding of the eye. Age-related cataract is the leading cause of visual impairment and blindness around the world.

• Diabetic retinopathy: This condition, in which diabetes causes visual impairment and blindness, occurs when high blood sugar levels damage blood vessels in the retina.

• Dry eye disease:  Insufficient tear fluid causes the essences to dry out and causes visual problems.

• Glaucoma: It is a disease characterized by progressive degeneration of the optic nerve, which transmits visual information from the eyes to the brain. It leads to poor vision or blindness.

• Macular degeneration: The macula is the central part of the retina. Depends on age macular degenerationis one of the main causes of blindness.

Although the risk of developing these conditions is to some extent dependent on our genes, our diet also plays an important role in the development of these conditions.

Things to Do for Eye Health

• regular eye exam

It is extremely important to see an ophthalmologist regularly to have healthy eyes and prevent future vision-degrading eye conditions. It is recommended to have an eye exam every two to four years. People with known health problems may need more frequent eye exams.

• protect the eyes from the sun

It is important to protect the eyes from the sun's harmful ultraviolet (UV) rays. And it is necessary to do this not only in the summer, but throughout the year. Sunglasses should be worn all year round to prevent sun damage. Opt for glasses with UV100 lenses that offer 400% UV protection.

• Eating fruit and vegetables

A balanced diet protects the health of the eyes until old age. In general, your daily diet should contain carbohydrates, protein, unsaturated fats, and about five servings of fruits and vegetables each day.

A versatile diet of colorful fruits and vegetables, nuts and seeds, protein and essential oils will allow you to consume everything you need to protect the eyes.

• Regular exercise

Besides paying attention to nutrition regular exercise It's also important to do. Not only does it keep muscles fit, keep weight under control, and keep the heart and other organs healthy, it also supports eye health. Physical activity also protects eyesight by preventing eye diseases such as cataracts, glaucoma and age-related macular degeneration.

• Quitting smoking

Smoking is bad for the lungs and is the leading cause of cancer. It also increases the risk of developing age-related macular degeneration, cataracts, and optic nerve damage. All three of these conditions lead to blindness.

Smoking doubles the risk of losing sight, and the harmful chemicals in cigarettes are especially harmful to the macula of the eye. Accelerates the development of age-related macular degeneration.

Other eye problems that can occur due to smoking include uveitis, which is inflammation of the uvea, diabetic retinopathy, which is caused by damage to the blood vessels of the retina, and dry eye syndrome, which causes eye redness, itching, and general discomfort.

• Weight control

Type 2 diabetes causes abnormal increases in blood sugar. Increased blood sugar increases the likelihood of diabetic retinopathy, an eye disease that leads to blindness.

Controlling weight and body fat is important to prevent type 2 diabetes. People who are overweight are at the highest risk of type 2 diabetes. Increases in blood sugar caused by diabetes clog blood vessels in the retina and ultimately damage vision.

• rest the eyes

Resting the eyes is essential for eye health. Sleep is an important part of the body's daily regeneration cycle. Insomnia causes problems with the eyes.

Short-term problems that can result from fatigue include dry eye syndrome, which causes dryness, redness, and sometimes blurred vision. Long-term problems that can occur include ischemic optic neuropathy (damage to the optic nerve due to poor blood flow) and risks for glaucoma.

One of the biggest problems of today is the increasing use of digital screens. This is why eyestrain is more common in working-age adults. This adversely affects eye health. Anyone who sits at a computer all day is at greatest risk. Not only sleep, but also regular breaks throughout the day are vital for the eye to rest.

• Eye exercises

Eye exercises solve various eye-related problems. Regular eye exercise prevents eye strain and dry eye syndrome. Simple exercises to help maintain eye health include:

• Round eye: Start by looking up and then slowly circle clockwise 10 times and counterclockwise 10 times.

• Focus practice: Hold a pencil at arm's length and focus your eyes on it. Keep your focus while slowly bringing the pen closer to your face. Stop when it's a few inches away from your nose. Then move back slowly, always keeping the focus on the pencil. 

Drinking more water

Drinking water is important for eye health. Water is needed for energy production and without it, the cells in our body die. That is why it is important that the body is always hydrated.

Which Vitamins Are Good for the Eyes?

• Vitamin A

Vitamin A deficiencyis one of the most common causes of blindness in the world. This vitamin is necessary for the protection of the light-sensitive cells of the eyes. These are also known as photoreceptors. If you don't consume enough vitamin A, you may experience night blindness, dry eyes or more serious eye diseases, depending on the severity of the deficiency.

Vitamin A is only found in foods of animal origin. The richest food sources include liver, egg yolks and dairy products. You can also get vitamin A from antioxidant plant compounds called provitamin A carotenoids, which are high in some fruits and vegetables. Provitamin A carotenoids provide, on average, about 30% of people's vitamin A requirements. The most effective of these is the high amount of spinach and carrots. beta carotened.

• Lutein and Zeaxanthin

Lutein and zeaxanthinIt is a yellow carotenoid antioxidant and is known as the macular pigment. This is because it is concentrated into the macula, the central part of the retina. The retina is the layer of light-sensitive cells on the posterior wall of the pupil.

Lutein and zeaxanthin act as a natural solar radiation. It plays a central role in protecting the eyes against harmful blue light. It reduces the risk of macular degeneration. It also reduces the risk of cataracts.

Lutein and zeaxanthin are often found in foods. Green leafy vegetables are good sources of these carotenoids. Egg yolks, sweet corn, red grapes are high in lutein and zeaxanthin. Egg yolk is one of the best sources because of its high fat content. Carotenoids are better absorbed when eaten with fat.

• Omega 3 Fatty Acids

Long chain omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) It is important for eye health. DHA helps maintain eye function and is present in high amounts in the retina. It is also important for brain and eye development during infancy. Therefore, DHA deficiency weakens vision, especially in children.

Taking omega 3 supplements is good for dry eye disease. It is also beneficial for other eye diseases. For example; reduces the risk of diabetic retinopathy. But it is not an effective treatment for age-related macular degeneration.

The best dietary source of EPA and DHA is oily fish. Also, omega 3 supplements from fish or microalgae are commonly used.

• Gamma-Linolenic Acid

Gamma-linolenic acid is a small amount found in foods. omega 6 fatty acidis Unlike many other omega 6 fatty acids, gamma-linolenic acid has anti-inflammatory properties. Among the richest sources of gamma-linolenic acid is evening primrose oil. Evening primrose oil reduces the symptoms of dry eye disease.

• C vitamin

The eyes require high amounts of antioxidants - more than any other organ. Is an antioxidant C vitamin especially important. The concentration of vitamin C is higher in the watery part of the eye than in other body fluids. The watery part is the fluid that fills the outermost part of the eye.

Vitamin C levels in the broth are directly proportional to food intake. So you can increase its concentration by taking supplements or consuming foods rich in vitamin C. People with cataracts have low antioxidant levels. People who take vitamin C supplements are less likely to have cataracts.

Vitamin C is found in many fruits and vegetables; these include peppers, citrus, guava, kale and broccoli.

• Vitamin E

Vitamin E It is a group of fat-soluble antioxidants that protect fatty acids from harmful oxidation. Adequate vitamin E intake is important for eye health, as the retina has a high concentration in fatty acids.

Severe vitamin E deficiency can cause retinal degeneration and blindness. Taking vitamin E daily reduces the risk of cataracts. The best dietary sources of vitamin E include vegetable oils such as almond, sunflower seed and flaxseed oil.

• Zinc

Eyes contain high levels of zinc. ZincIt is part of many important enzymes, including superoxide dismutase, which functions as an antioxidant.

Zinc is also involved in the formation of visual pigments in the retina. Therefore, zinc deficiency can cause night blindness. Natural food sources rich in zinc include oysters, meat, pumpkin seeds and peanuts.

Foods Good for the Eye

As food has an impact on every aspect of our health, it also has important contributions to eye health. Foods that are good for eye health are:

• Carrot

Carrot It is one of the versatile and healthy vegetables. It provides beta carotene as well as adding color to the dishes. taken from carrot beta carotene prevents visual impairment. This is because of its power to prevent oxidative damage and inflammation.

• Fatty fish

Oily fish are rich sources of omega 3. Omega 3 fatty acidsWhen consumed in a balanced way with omega 6, it reduces inflammation. Low inflammation in the body improves body and brain functions and strengthens immunity. Salmon, tuna and mackerel Eating fish like this is beneficial for our eye health.

• Spinach

Spinach It is rich in vitamins E, A, B and C, minerals such as iron and zinc, and phytonutrients such as lutein and zeaxanthin. Carotenoids, lutein and zeaxanthin have antioxidant and anti-inflammatory properties. Therefore, eating spinach prevents macular degeneration and cataracts, while maintaining the health of the cornea thanks to its zinc content.

• egg

eggContains both water-soluble and fat-soluble vitamins along with essential amino acids. The yolk of the egg is slightly high in cholesterol, what gives it its yellow color is that it is a good source of lutein and zeaxanthin.

• Milk

Milk ve yoghurtIt is beneficial for maintaining eye health. It contains calcium and phosphorus, as well as zinc and vitamin A. Vitamin A protects the cornea. Zinc provides the transport of vitamin A from the liver to the eyes. Zinc also has the ability to prevent cataracts.

• Nuts

NutsIt reduces inflammation as it is a source of healthy fats and vitamin E. Studies have determined that taking vitamin E from nuts prevents age-related cataract formation.

• Cabbage

Cabbage Contains vitamins, minerals, dietary fiber and lutein. Lutein prevents oxidative damage and eye age macular degeneration and protects against cataracts.

• Whole grains

Whole grains It is a source of dietary fiber, plant foods, vitamins and minerals. Its zinc and vitamin E content support eye health. These nutrients protect the eyes from oxidative damage and inflammation.

• Oyster

OysterIt is rich in zinc, which is a beneficial nutrient for eye health.

• Red pepper

Capsicum is a good source of vitamins A, E, and C, as well as zeaxanthin and lutein. These vitamins and phytonutrients protect the eyes from macular degeneration and protect the retina by preventing oxidative damage.

• Broccoli

BroccoliIt is a vegetable with many benefits. It contains vitamins A, E, C and lutein. Protects eye health by preventing oxidative damage.

• Sunflower

Sunflower Contains vitamin E, protein and healthy fats. These nutrients reduce inflammation and remove metabolic waste from the eye.

• Citrus

The eyes have a high metabolic rate and constantly need antioxidants to flush out the toxins produced as a result of metabolic reactions. such as oranges, tangerines and lemons citrusIt is a source of vitamin C – that is, it is an immune booster. It cleans the free radicals that are harmful to the body and eyes and thus protects the eye muscles from damage. Vitamin C also improves the health of blood vessels in the eyes.

• pulse

pulse It is a source of zinc and bioflavonoids. These protect the retina and prevent the risk of developing cataracts.

• Beef

BeefIt is rich in zinc, an essential mineral for eye health. Zinc delays age-related vision loss and macular degeneration.

The eye itself has high levels of zinc, particularly in the retina and the vascular tissue surrounding the retina.

• Su

Water, which is vital for life, is also very important for eye health. Drinking plenty of water prevents dehydration, which reduces the symptoms of dry eye syndrome.

There are foods that are beneficial for the eyes, as well as foods that negatively affect eye health. Actually, I don't think you have any trouble guessing these foods.

Packaged foods, snacks, unhealthy oils, fried foods, which we call junk food, which negatively affect many aspects of our health, are also bad for our eye health. These foods increase the risk of eye-related diseases such as age-related macular degeneration and cataracts.

References: 1, 2, 3