How to Eat for Better Vision
Using nutritional supplements containing lutein, anthocyanins, and others for eye care is all the rage lately. But is it really necessary?
Based on the opinions of ophthalmologists and nutrition experts, they generally agree that:
For people with a generally balanced diet who eat a variety of fruits and vegetables daily, it is possible to get enough eye-protecting nutrients from natural foods, and there is no need for additional supplements.
However, considering that most modern people are "out-eaters" who often eat out and have imbalanced diets, it's not easy to meet the standards for sufficient and balanced nutrition. Additionally, special groups like the elderly may have issues with nutrient deficiencies due to poor eating and absorption conditions. Therefore, appropriate and supplementary supplements can play a reinforcing role.
What's good to eat? What's the dosage? How to choose?
Most experts recommend a daily multivitamin. This way, you don't have to worry about excessive nutrient intake, and it's simple and affordable without spending a fortune.
If you want to take eye-protecting supplements like lutein and anthocyanins, you can either choose a multivitamin that includes these ingredients (check the nutritional information label of various products to confirm) or take them separately. When buying single-ingredient supplements, it's advisable to compare the component content. It's recommended to choose products with lower dosages; for example, a supplement containing 6mg or less of lutein per tablet is sufficient.
Huang Shiyi, a professor in the Department of Health and Nutrition at Taipei Medical University, points out that although lutein is a water-soluble nutrient that the body can excrete if consumed in excess, eating more is not beneficial and is just a waste of money, so it's really unnecessary.
Huang Shiyi also reminds that for other fat-soluble nutrients, such as vitamins A and E, taking single-ingredient supplements is not recommended. In the past, it was popular to take cod liver oil, rich in vitamin A, for eye care. However, excessive consumption can accumulate in the body and become toxic. It's safer to try to obtain these nutrients from natural foods whenever possible.
How to Eat for Better Vision?
Research has found that consuming antioxidants and minerals in the diet can slow down degenerative eye diseases, especially late-stage macular degeneration, effectively reducing the risk of developing these conditions.
The key reason is that antioxidants and minerals can defend eye cells from damage by reactive oxygen species and free radicals through oxidation. The medical community believes that oxidative stress may be linked to age-related eye diseases such as cataracts and macular degeneration.
Antioxidants that help maintain eye health include vitamins A, C, E, carotenoids (including beta-carotene, lutein, and zeaxanthin), and anthocyanins. Other nutrients, such as B vitamins, are responsible for maintaining the health of the optic nerve and cornea.
The best foods for eye protection are, of course, all kinds of fresh fruits and vegetables. Whether dark green leafy vegetables or brightly colored fruits and vegetables in red, orange, yellow, and purple, they all provide the various antioxidants mentioned above. Therefore, it's recommended to eat at least three servings of vegetables and two servings of fruits daily; some international guidelines even suggest eating ten different types of fruits and vegetables a day.
Distribute your meals evenly throughout the day, and as long as you choose your food carefully, even afternoon tea and snacks can help care for your eyes.
8:00 AM
For breakfast, have toast with an egg, paired with a glass of low-fat milk. The egg yolk provides vitamin A, which prevents dry eyes and maintains retinal health. Milk is a good source of B vitamins, and a deficiency can lead to issues like neuritis and neuropathy.
12:00 PM
When dining at a buffet, skip the white rice and opt for a bowl of brown rice instead, as it provides a richer source of B vitamins. Choose two different colored vegetables: one dark green leafy vegetable like spinach, kale, or Chinese broccoli, as they are the foods highest in lutein. Lutein is present in the macula of our retina and is believed to help with antioxidant effects and prevent macular degeneration. Also, choose one orange or yellow vegetable, such as carrots, pumpkin, or bell peppers, to get beta-carotene.
Have a fruit dessert after your meal! Before the season ends, try some fresh, sweet, and juicy strawberries. They are rich in the antioxidant vitamin C, an essential nutrient for eye health. Vitamin C also helps with alertness and relieving fatigue, so you won't feel sleepy during afternoon work or meetings.
Other fruits rich in vitamin C include guava, tomato, citrus fruits, and kiwi.
4:00 PM
Feeling a bit peckish? Snacks can also help care for your eyes. Grab a small handful of mixed nuts; they are a good source of vitamin E, which helps eliminate oxidative free radicals that damage eye cells. But don't overdo it, as nuts are still high in calories and fat, and excessive consumption can lead to weight gain.
7:00 PM
For dinner, make light fish or seafood your main course, avoiding greasy and hard-to-digest foods that can affect your digestive system and sleep quality. Fish and seafood are rich in the mineral zinc. Studies abroad have shown that a zinc deficiency may lead to macular degeneration, and zinc also participates in the body's antioxidant processes by clearing free radicals.
After dinner, choose red, orange, and yellow fruits like papaya, cantaloupe, tomato, and mango, which are rich in vitamin A.
Drinking enough water daily is also important to maintain normal bodily functions. If you're tired of plain water, switch to tea, especially green tea, which contains a large amount of catechins, giving your eyes another antioxidant weapon.