These Foods Protect Eye Health

Environmental factors and irregular eating habits disrupted by intense work life pose a threat to eye health as well. We need to pay attention to what we eat not only for bodily health but also for our eye health.

Op. Dr. Filiz Kordeser, Ophthalmologist at Dünyagöz Suadiye Hospital, stated: "Having a healthy body depends on regular and balanced nutrition. Eating and drinking habits overlooked in a hectic pace can directly affect eye health and pose a threat. Consuming foods enriched with vitamins A, C, E and beta carotene for eye health helps the retina and other parts of the eye function properly, opening the doors to good and quality vision." She explained the importance of nutrition against certain eye diseases that lead to vision loss and which foods should be consumed for a lifetime of clear vision.

Early Diagnosis and Healthy Living in Preventing Diabetes

Diabetes is the leading cause of preventable blindness. Op. Dr. Filiz Kordeser, Ophthalmologist at Dünyagöz Suadiye Hospital, noted that diabetes, a serious metabolic disorder that arises with increased glucose and sugar levels in the blood, leads to cell loss due to retinal blood vessel obstruction, impaired vessel permeability and formation of new vessels, and listed nutrients that protect vision health. "One of the most important factors in the development of diabetes is obesity. To reduce the effects diabetes causes in the eyes, a healthy lifestyle, balanced nutrition and regular exercise are essential. Additionally, simple measures such as avoiding sugary foods, limiting carbonated beverages and using sweeteners can slow the effects of the disease.

Listed 9 preventive measures against diabetes as follows;

•    Avoid sugary foods.
•    Eliminate carbonated beverages from your life.
•    Use sweetener instead of sugar in tea and coffee.
•    Eat one teaspoon of cinnamon daily.
•    Consume alcohol in moderation.
•    Avoid margarine.
•    Consume more vegetables and salads.
•    Keep your blood pressure under control (below 140/90).
•    Do not smoke.
•    Although diabetes cannot be cured, complications can be prevented through early diagnosis and healthy lifestyle habits, and your eye health can be protected.

Glaucoma Patients Should Pay Attention to Nutrition

"Glaucoma," known among the public as "eye pressure," can cause blindness. The disease, described as "insidious" by eye doctors, produces very unfortunate results if not detected early. However, glaucoma, which can be noticed only in advanced stages, is usually diagnosed in routine eye examinations. This insidious thief, nearly impossible to detect when regular checkups are not performed, causes irreversible vision loss.

A Mediterranean-style diet rich in vegetables and fruits is beneficial against glaucoma. Glaucoma patients must absolutely avoid smoking. In the daily diet, vitamin C found in citrus fruits and green plants; vitamin E found in almonds, sunflower seeds, pumpkin seeds, hazelnuts, walnuts as well as some vegetables like avocado and fish; vitamin B found abundantly in grain products should be included. Blueberries, strawberries and other red and purple fruits, especially foods containing Omega 3 and Omega 6 such as fish oil, flax seed oil and walnuts, seeded black grapes and dark chocolate are beneficial against glaucoma.

Lutein and Zeaxanthin Against Macular Degeneration

Macular degeneration occurs at the vision point called the "macula" and is a disease that impairs central vision. It is quite common in our country. Macular degeneration is a serious condition that can result in blindness. Central vision loss, faded colors and curved lines in straight lines appear as symptoms of macular degeneration. To prevent this disease or slow its progression, antioxidants such as lutein and zeaxanthin play an important role. These substances protect cells by increasing pigments in the macular region.

Foods containing lutein and zeaxanthin include carrots and dark leafy vegetables, especially spinach and chard. Additionally, excessive sun exposure and smoking can accelerate the progression of macular degeneration. For this reason, wearing sunglasses in summer months and reducing smoking are quite important for protection against this disease. Vitamin D has been observed to be effective in preventing macular degeneration. Vitamin D is found in walnuts, almonds, meat and seafood. Providing balanced vitamin D intake is also beneficial in protecting eye health.

Carrot Alone Is Not Enough

When it comes to eye health, carrot is the first food that comes to mind, but it is not sufficient alone. Vitamin A and beta carotene found in foods directly benefit eye health. In addition to the benefits of carrots, which are a source of vitamin A, the consumption of foods rich in Omega 3 and Omega 6 fatty acids as well as minerals such as zinc and magnesium significantly prevents vision loss in advancing age.

Spinach Is Among the Most Beneficial Foods

Among 6 beneficial foods that minimize damage that can occur in the eye and help prevent ailments such as cataracts; vitamin A found especially in red pepper and spinach increases the eye's night vision and resilience, while vitamin C in blueberries and sweet potatoes minimizes the risk of cataracts and macular degeneration in the eye. Salmon fish, rich in Omega 3, provides structural support to the cell membranes that protect retinal function. Chia seeds, among complementary foods with the richest content, help prevent macular degeneration with their beta carotene, E and C vitamins.

Omega 3 Fatty Acids Improve Eye Tear Quality

Omega 3 fatty acids, particularly EPA and DHA, have an important place in eye health. These fatty acids are effective in treating dry eyes and increase the quality of tears by preventing their evaporation. Additionally, they support cells in the macular region and protect the health of that area. Omega 3 fatty acids are abundantly found in walnuts and fish. Salmon fish, rich in Omega 3, provides structural support to cell membranes that protect retinal function. Fatty fish such as sardines and mackerel contain high amounts of DHA and EPA.

Vitamin A for Night Vision

Vitamin A has critical importance for the health of photoreceptor cells in the retina layer of the eye that perceive light. Vitamin A plays a major role in improving night vision. The richest sources of this vitamin include carrots, broccoli, spinach, cheese and eggs. Vitamin C in blueberries and sweet potatoes minimizes the risk of cataracts and macular degeneration in the eye.

Vitamin C Slows Cataract Formation

Vitamin C is an important antioxidant that strengthens the immune system and aids cell renewal. Additionally, it has a delaying effect on cataract formation in the eye. Vitamin C is found abundantly especially in citrus fruits (oranges, lemons), broccoli, leafy green vegetables and berries (blueberries, blackberries). Regular intake of vitamin C protects eye health and can reduce cataract risk.

Vitamin E and Zinc in Retinal Protection

Vitamin E is an important antioxidant in protecting eye health. It plays a particularly protective role in retinal diseases. Vitamin E is found in foods such as peanuts, avocado, spinach and broccoli. Adequate vitamin E intake prevents oxidative damage in the eye and supports retinal health.

Zinc plays an important role in the pigment structure of the retina. This mineral supports vision functions and protects eye health. Zinc is found in seafood, meat and nuts such as peanuts. Since zinc deficiency can lead to vision loss, adequate zinc intake has critical importance for eye health," he concluded.