Have you been seeing clearly? Vision is a crucial aspect of our day-to-day lives, and the quality of our sight deeply affects how we experience the world around us. In fact, our vision is our most dominant sense, making up 80% of all the information we learn and perceive in the world. As such, protecting our eyes should be a significant part to our daily routines. However, eye protection goes far beyond wearing sunglasses and getting regular eyes exams. The food we eat plays a huge role in maintaining eye health. A vibrant Jamaican diet can be a powerful addition to keeping your vision sharper and clearer.
As such, protecting our eyes should be a significant part to our daily routines. However, eye protection goes far beyond wearing sunglasses and getting regular eyes exams. The food we eat plays a huge role in maintaining eye health. A vibrant Jamaican diet can be a powerful addition to keeping your vision sharper and clearer.
- How nutrition impacts your eyes
- The effects of poor diet: An eye on vitamin deficiencies
- Essential Nutrients for Eye Health: A Jamaican’s Guide
- Sources
1. How nutrition impacts your eyes
In order for your eyes to function optimally, certain vitamins and minerals can be beneficial to keeping the eye healthy and reduce the risk of eye related disease. According the American Academy of Ophthalmology, a diet low in fat but high in fruits, vegetables and whole grains can aid in the health of your eyes.
This diet can help to reduce the risk of eye diseases such as:
- Cataracts
- Diabetic retinopathy
- Macular degeneration and
- Retinal vascular occlusion
A well balanced diet can also lower your risk of vitamin deficiencies that affect eye health.
2. The effects of poor diet: An eye on vitamin deficiencies
According to British Journal of Ophthalmology, a diet high in processed food can increase the risk of age-related vision loss. Consuming an imbalanced diet can result in your body lacking essential nutrients that are vital for your eyes.
- Vitamin A deficiency: Can cause dry eyes and night blindness.
- Vitamin C deficiency: Increases the risk of cataracts.
- Vitamin B deficiency: Linked to an increased risk of age-related eye degeneration.
- Vitamin E deficiency: Increases the risk of retinal damage.
Regular eye exams can help to detect early signs of diet related eye problems. A visit to Premier Optical in Kingston, Jamaica can help you to identify potential eye issues and make the necessary dietary changes that will help to keep your eyes healthy.
3. Essential Nutrients for Eye Health: A Jamaican’s Guide
Here are some important nutrients and their sources that can help maintain your eyes.
Vitamin A
Vitamin A will help to maintain good vision, especially during the night. The average Jamaican diet has various foods which are high in vitamin A including:
- Sweet potato
- Carrot
- Pumpkin
- Mango
- Callaloo and other dark green leafy vegetables
- Papaya
- Liver
- Eggs
Vitamin C
Vitamin C is a high source of antioxidants that help to protect your eyes from harmful free radicals that damage eye tissue. It can be found in local foods such as
- Orange
- Grapefruit
- Sweet pepper
- Guava
- Jamaican cherries
- June Plum
- Papaya
- Cantaloupe
Vitamin E
Vitamin E, another source of antioxidants, works alongside vitamin E to protect eyes from free radicals that break down eye tissue over time. The following foods are good sources of vitamin E:
- Avocados
- Peanuts
- Almond
- Sunflower seed
- Cod liver
- Fish
- Beef
- Callaloo
Vitamin B (B6, B9, B12)
Vitamin B can help to reduce the risk of age-related macular degeneration. Sources of this vitamin include:
- Chicken
- Fish
- Beans
- Lentils
- Leafy green vegetables
- Bananas
Omega-3 Fatty Acids
Omega-3 fatty acids play an important role maintaining the health of your eyes. You can find omega-3 in these food sources:
- Mackerel
- Sardines
- Tuna
- Salmon
- Flaxseeds
- Chia Seeds
- Walnuts
Lutein and Zeaxanthin
The are carotenoids that help to protect the eyes against damage from harmful light waves.
Sources include foods often with distinct yellow/orange colours:
- Kale
- Egg yolks
- Callaloo
- Peas
- Lettuce
- Bell peppers
- Corn
- Salmon
- Carrots
Flavonoids
These are compounds often found in plants that are linked to the prevention of eye disorders such as cataracts and glaucoma. Sources of flavonoids include:
- Green tea
- Parsley
- Red peppers
- Peppermint
- Moringa
Remember, a balanced diet is your crucial for overall health, including the heath of your eyes. These tips will help you to make better, more informed food choices that can nourish your eyes and preserve your vision for years to come.
In addition to diet, remember that regular eye exams will help you to keep your eyes healthy. They can detect early signs of eye disease which will help you to get access to early treatment.
Premier Optical offers comprehensive eye exams that can help to detect eye issues related to diet. If you are concerned about your eye health, schedule a visit with us today.