Eye health can deteriorate as we age, causing discomfort and vision problems such as dry eyes, cataracts, and impaired night vision. While some may think this is an unavoidable aspect of aging, some nutrients can help preserve eye health and even prevent eyesight degradation. In this article, we’ll discuss five wonderful leaves that are high in critical nutrients and help improve eye health.
1. Nori (Seaweed)
Nori, a form of seaweed commonly used in Japanese cuisine, could be a surprising but beneficial addition to your diet. Nori, which is high in omega-3 fatty acids, helps to keep the fatty layer of the tear film intact, which is necessary for eye lubrication.
Omega-3s can lower the risk of age-related macular degeneration and cataracts by up to 30%. Omega-3s also help to prevent the growth of aberrant blood vessels in the retina, which is advantageous for those with diabetes or high blood pressure, both of which can impair eyesight.
If Nori is difficult to find, additional foods with high omega-3 content include salmon, sardines, flaxseeds, chia seeds, and olive oil.
2. Spinach
Spinach is well-known for its high concentration of lutein and zeaxanthin, two potent antioxidants that work as natural sunscreens for the eyes. These compounds filter damaging blue light and protect the ocular tissues from sun-related damage.
Spinach contains antioxidants that attack free radicals, lowering the incidence of cataracts and delaying the onset of age-related macular degeneration.
Furthermore, spinach contains vitamins A, C, and zinc.
Vitamin A is necessary for maintaining corneal health and ensuring that the optic nerve and retina function properly, which aids with night vision and general eye health.
Zinc improves the structural health of the retina and may help avoid night blindness.
3. Broccoli
Broccoli has many nutritional similarities to spinach, making it another fantastic choice for eye health.
Broccoli contains vitamins A, lutein, zeaxanthin, and vitamin C, which help to maintain a healthy cornea and retina. Vitamin A promotes pigment production in the retina and enhances light absorption, both of which are necessary for clear vision. This vitamin is also required for the normal functioning of the visual nerve.
Broccoli also contains plenty of vitamin E and zinc, both of which play important roles in protecting the eyes from oxidative stress. Together, these nutrients protect the eyes from potential harm, promote clear vision, and maintain general eye function.
4. Kale
Kale is another leafy green that has been linked to improved eye health. Like spinach and broccoli, kale is high in lutein, zeaxanthin, vitamins A and C, and zinc.
Vitamin C is very important for eye health because it protects ocular tissues and reduces oxidative damage. The fluid in the eye, known as aqueous humor, contains a high quantity of vitamin C, up to 20 times that of the blood.
Kale consumption regularly can also deliver an antioxidant boost in the form of vitamin E. This vitamin promotes the health of the macula, lens, and eye muscles, lowering the risk of cataract formation and preserving the eyes from the effects of aging.
5. Orapronobis (Pereskia aculeata)
Orapronobis is a lesser-known leaf with excellent eye health advantages. This leaf is high in lutein, zeaxanthin, vitamins A, C, E, and zinc, making it an excellent eye protector.
Vitamin E, in particular, strengthens the eye muscles and protects the macula, hence preventing disorders such as presbyopia (age-related farsightedness) and impaired vision.
Beyond vitamins, Orapronobis is high in folic acid and iron, which promote overall health and eye health. Its nutrient profile protects the eyes from oxidative stress and premature aging, resulting in improved long-term vision.