Plant-based diet for eyes health

Nutrition for your eyes

Foods for maintaining good eye health

The following components are very rich in antioxidant properties. They can cope with free radicals, a factor that can predispose to the appearance of many eye diseases:

Carrots are rich in vitamin A

Vitamins for the eyes

  • Vitamin A : It can foster our defenses. Vitamin A deficiency can cause night blindness, poor vision, dry eyes, lack of tearing, eye redness or a greater liability to eye infections.

Animal foods have the highest proportion, in the liver, egg yolk, in fish, especially oily fish, and butter.

For those who prefer a vegetal diet can choose from the following plant foods: carrots, purslane, Swiss chard, spinach, watercress, borage, basil, squash, tomatoes, coriander, asparagus, dandelion, peppers, watermelons, melons, sprouts, bananas, apples, plums, oranges, raspberries, currants, mangoes, beans, etc.

  • Vitamin B for conjunctivitis: As well as vitamin A, it has immune-protective properties. It can be obtained from whole grains (wheat, oats, barley, etc.), Nuts (hazelnuts, almonds, walnuts) and vegetables (cabbage, cauliflower, spinach, radishes, endive, lettuce …).

Among all the vitamins of group B, Riboflavin (Vitamin B 2) is the most needed one.

A deficiency in this vitamin can produce little adaptation to light, red and swollen eyes. Animal sources of vitamin B2 are milk and dairy products (cheese, yogurt, custard, etc.).

Especially low-fat dairy products. It is mainly in the liver and other organ meats, beef and veal, pork, lamb and fish.

Rich plant sources of vitamin B2 are spinach, avocado, asparagus, mushrooms, wheat germ, chickpeas, peas, beans, bread, cereals or products made with some cereal (Most of these products contain vitamin B added)

Nutrition diet for eyes and eyesight

Healthy foods for the eyes.

olive oil avocado and nuts
Olive oil, avocado and nuts are a dietary source of essential fatty acids.
  • Vitamin E : Vitamin E protects cell membranes from oxidation by protecting fatty acids. A lack of this vitamin produces degenerative changes in the cells of some tissues. In this sense, vitamin E prevents many eye diseases by neutralizing the action of free radicals.

Plants that have this vitamin are vegetable fats: Wheat germ oil, sunflower seeds, hazelnuts, sunflower oil, toasted almonds and olive oil. Other foods with vitamin E are mangoes and avocados.

  • Vitamin C : In addition to its antioxidant properties, vitamin C is needed for the absorption of vitamin A and E. Its deficiency causes a weakness in the capillaries. Vitamin C deficiency makes swollen or injured eyes more difficult to recover. This vitamin is also important for the proper absorption of iron, calcium or other amino acids.

Citrus fruits (oranges, lemons, grapefruits, limes, tangerines, etc.) are very rich.

Other plants that contain a lot of this vitamin are: peppers, cauliflower, radishes, brussels sprouts, spinach, bananas, apples, melons, watermelons, carrots, pineapples, pears, papayas, barley, garlic, blackberries, celery, peas, strawberries, raspberries, currants, blueberries, grapes, celery, figs, beans, chicory, cranberries, potatoes, avocados, soybeans, custard apples, mangoes, pomegranates, coconuts, etc.

Minerals for the eyes

Sesame seeds
Sesame seeds contain calcium, magnesium and phosphorus.
  • Calcium: Calcium deficiency may be responsible for some inflammatory diseases including conjunctivitis. Legumes contain plenty of calcium. The main animal source of calcium is milk and dairy products (mainly cheese and yogurt). Low-fat dairy products are the best because they contain less fat and more calcium. Moreover, most dairy products are now fortified with calcium. The yogurt is richer than milk

Other foods with a high calcium content are whole grains, particularly oats, or nuts, especially almonds. (Almond milk has more than twice calcium than cow milk)

  • Magnesium and phosphorous: They are very useful because they aid to absorb calcium. Beans, spinach, purslane, or wheat germ are rich in magnesium. Milk and dairy products, fish, egg and chicken are good sources of animal food containing phosphorous. Whole grains or whole bread, lentils or almonds contain a lot of this mineral among the plant foods.
  • Zinc: Zinc is necessary for good vision, since it helps the absorption of other components needed for the eyes, such as vitamin A. Milk derivatives, such as cheese or yogurt, are very rich in this mineral. We can also find it in red meats.

Among the main vegetable food we can distinguish celery, asparagus, borage, figs, potatoes, eggplant, etc.

  • Selenium: Selenium, as well as zinc, helps the absorption of other components need for the eyes, such as vitamin E. Seafood provides a great deal of selenium.

Among the plant foods we have rice, wheat, oats or their derivatives, such as bread or pasta. Other food rich in this mineral are: squash, barley, grapes, garlic, peaches, corn, soybean, pistachios, Brazil nuts, asparagus or spinach.

Anthocyanidins for the eyes

Color purple fruits are rich in anthocyanidins.

The work of these flavonoids specifically focuses on the repair of retinal nerve cells.

They also increase blood flow, which brings more nutrients to the eye for the protection of collagen and faster production of rhodopsin, a protein in the rods of the retina responsible for capturing the light. Among the most important ones we can consider lutein and zeaxanthin.

Foods high in these anthocyanidins are the purple color ones, such as blueberries, blackberries, raspberries, cherries, apples, plums, eggplant, purple cabbage, etc.

*More information about Anthocyanidins.

Essential fatty oils for the eyes

Essential fatty acids (Vitamin F) (omega acids group) prevent macular degeneration and help in the formation of vitamin A from carotenes. They are linoleic acid ( = omega 6) and alpha linolenic acid (= omega 3).

Apart from the blue fish (salmon, sardine, mackerel, tuna, etc) there are some vegetable food that can provide them.

The first can be obtained primarily from soybean oil, sunflower, corn oil and wheat germ, vegetables, nuts and whole grains. The second is obtained primarily from linseed oil, rapeseed and soy, whole grains, vegetables, pumpkin seeds or nuts.

punto rojo More information on medicinal plants.

Written by Editorial Botanical-online team in charge of content writing

26 December, 2020

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