Every day, our eyes perform at their best: Their complex structure and sensitivity enable us to see well. But around the age of 40, the natural vision of most of us begins to slowly decline due to age. That’s why we should take preventive measures in good time to help preserve our vision. In doing so, it is important to avoid damaging stresses and to supply the eyes with necessary micronutrients – especially those that the body does not produce itself, such as the carotenoids lutein and zeaxanthin.
Eye strain in everyday life
Driving for hours in the dark or working at a computer screen often strains our eyes. By taking timely breaks, we can provide rest for our eyes. We should also protect them from intense sunlight with sunglasses. This is because UV rays can cause aggressive chemical substances to form in the eye, damaging our retinas.
Food for the eye: vitamins and carotenoids.
The eye protects itself from the aggressive chemical compounds – so-called free radicals – with the help of special micronutrients such as the carotenoids lutein and zeaxanthin, among others. Carotenoids are plant precursors of vitamin A and offer the eye a double protection. First, they sit in front of the sensitive retina like “inner sunglasses” and filter out harmful rays. If UV or other rays have nevertheless penetrated the eye and free radicals have been formed, the second protective mechanism kicks in: the micronutrients act as “radical scavengers” by binding the free radicals to themselves and rendering them harmless.
Why vision declines with age
However, as we age, the dual protection of filtering and radical scavenging diminishes. The reason for this is that fewer micronutrients are present and, in addition, their activity decreases. The risk that the eyes’ natural vision will be reduced increases.
What can be done to support vision?
In order to protect and maintain the health of our eyes, we should provide them with the necessary nutrients regularly and sufficiently. If you eat five servings of fruits and vegetables every day, you will consume enough of the micronutrients, depending on the degree of freshness and the way they are prepared. However, unfortunately, these quantities cannot always be realized in everyday life. In this case, dietary supplements are an alternative. These enable a regular supply of the required micronutrients.
Beta-carotene (vitamin A) for good vision
Important nutrients are needed for proper functioning of our eyes. Even as a child, we were always told that carrots are good for the eyes. One of the most important ingredients in carrots is beta-carotene. It can be converted into vitamin A by the body when needed, which is why it is also called provitamin A. Vitamin A is mainly responsible for vision in the dark. A deficiency can lead to night blindness. Vitamin A is found exclusively in animal products, such as liver, whole milk and egg yolks.
What foods contain beta-carotene?
Beta-carotene is especially found in the following foods:
- Green leafy vegetables such as spinach, kale and broccoli.
- Carrots
- Pumpkins
- Sweet potatoes
- Tomatoes
- Beet
- Red bell bell pepper
- Mango
- Papya
- Apricots
- Melons
However, the content of beta-carotene in foods varies and depends on storage times, season, ripeness and preparation.
Tips for the preparation of foods with beta-carotene.
When cooking, make sure to use fresh vegetables and prepare them in a way that preserves the vitamin, such as by steaming. Finely chopped vegetables are better for the cooking process than larger pieces or leaves. Since vitamin A is one of the fat-soluble vitamins, don’t forget to use some fat when cooking. Cold-pressed oils (corn oil, safflower or canola oil) with a high content of polyunsaturated fatty acids are best.
The carotenoids lutein and zeaxanthin.
Lutein and zeaxanthin belong to the group of carotenoids and are found in high concentration in our retina. They have antioxidant properties and protect our eyes from free radicals. Lutein and zeaxanthin give certain fruits and vegetables such as paprika their bright colors. But green vegetables also contain carotenoids.In this case, however, they are masked by the chlorophyll. Kale in particular has a high content of lutein, while zeaxanthin is found mainly in corn.
Foods containing lutein and zeaxanthin.
Lutein and zeaxanthin cannot be produced by the human body itself, so we need to take them in through our food. Lutein is the most rapidly absorbed by the body of all carotenoids. These foods contain a lot of lutein and zeaxanthin:
- Green vegetables such as kale and peas.
- Arugula
- Tomatoes
- Peppers
- Corn
- Asparagus
- Oranges
- Blueberries, raspberries
- Avocado
- Eggs
- Chicken meat
To ensure the best possible absorption of lutein and zeaxanthin, vegetables should be prepared gently with a little oil. However, it should not be consumed with additional fiber, as they block the absorption of lutein.
