How nutrition affects vision: 7 key factors and what you should avoid

Lycopene: the carotenoid that gives tomatoes, watermelon and papaya their red color. Lycopene has a powerful ability to protect the eye from oxidative damage, thereby reducing the risk of cataracts. Its unique advantage – it becomes more available after cooking or heating. It is recommended to consume tomato paste, tomato sauce or tomato juice regularly, and not just fresh vegetables.

Vitamin A: essential for night vision and maintaining the proper functioning of the retina. A lack of this vitamin manifests itself in night blindness and later also in more serious damage to vision. Rich sources: carrot, sweet potato, mango, apricot, spinach and broccoli. It is advisable to include in the menu regularly to avoid deficiencies.

Vitamin C: a strong antioxidant that protects the tissues in the eye from oxidative damage, and reduces the risk of cataracts by almost half according to studies. In addition, vitamin C helps strengthen the small blood vessels in the eye. Found in abundance in red pepper, kiwi, citrus fruits, strawberries and papaya – recommended to combine daily.

Vitamin E: one of the most important antioxidants, which protects cell membranes from oxidative damage and contributes to delaying degenerative diseases such as macular degeneration. Combining it with vitamin C and zinc has been found to be particularly effective. Main sources: nuts, almonds, seeds, olive oil, avocado and mango.

Vitamin D: associated with preventing dry eye and reducing inflammatory processes. A relationship was found between low levels of vitamin D and a higher incidence of dry eyes. In addition, it has antimicrobial functions that may protect against various eye diseases. Sources: fatty fish such as salmon and tuna, eggs, and also as nutritional supplements in case of deficiency.

Zinc: participates in the activity of many enzymes in the body, and in the eye it contributes to the transfer of vitamin A to the retina for the creation of a protective pigment. Lack of zinc can cause problems with night vision and impaired adaptation to the dark. Excellent sources: pumpkin seeds, meat, chicken, fish and legumes.

A menu rich in trans fat (margarine, industrial pastries, snacks) is associated with lasting damage to the optic nerve. Excess sodium (salt) that comes from processed and canned food causes an increase in blood pressure, which also affects blood flow to the eye. Alcohol in large quantities also impairs the absorption of essential vitamins for the eyes, especially vitamin A and B1. The less industrial food we eat, the better we can maintain the health of the retina and the lens. In the end, what is good for the heart and blood vessels is also good for the eyes.