There’s more than one reason to gobble your veggies at Thanksgiving dinner this year. Eating a diet rich in vitamin A and other antioxidants can promote clear vision and slow or prevent eye diseases.
Carrots Are at the Root of Good Eye Health
Today, carrots are available in various colors and types, all packed with vitamins A, B, K and potassium. Although carrots won’t make your eyesight better, vitamin A can help your night vision. Vitamin A deficiency causes thousands of cases of night blindness every year.
There are two types of vitamin A:
- Provitamin A is found in carotenoids, plant-based chemicals. Carrots contain large amounts of carotenoids, like alpha and beta carotene, that can convert to vitamin A.
- Preformed vitamin A is found in dairy products, animal products and organ meats.
Carrots provide nutrition whether they are raw, cooked or frozen, yet cooking may increase carotenoids. One important tip to remember is that if you eat raw carrots, you need to eat a fat source, or you’ll lose the benefits.
Don’t just limit yourself to carrots during your holiday meal. Other good sources of vitamin A include sweet potatoes, red bell peppers, apricots, cantaloupe, mango and spinach. Consider making a spinach salad or roasting a medley of root vegetables like sweet potatoes, parsnips, onions and turnips.
Vitamin C Regenerates Damaged Cells in the Eyes
Your body cannot make vitamin C, so you must obtain it through foods. Vitamin C is present in the aqueous humor, the liquid in front of your eyes, and serves as a vital antioxidant to help prevent cataracts. About one in six Americans older than 40 has a cataract, and half of all Americans will develop cataracts by age 75.
Sun damage, smoke and fried foods can damage cells, but vitamin C can repair and regenerate cells. Peppers, russet potatoes, cauliflower, Brussels sprouts, broccoli and strawberries contain high amounts of vitamin C. Start looking for recipes for roasted Brussels sprouts, broccoli salad or mashed cauliflower. Your eyes will thank you!
Add a Pop of Flavor with Flavonoids
Many vegetables, fruits and plants contain flavonoids, which can enhance retinal ganglion cells. Flavonoids are powerful antioxidants that can fight viruses, inflammation and cancer. Increasing flavonoid intake could have a positive effect on your vision.
One study found that drinking hot tea and coffee could have a positive impact on your macular retinal nerve fiber layer thickness (RNFL), which is associated with neurodegeneration. Experts have linked RNFL thinning and neurological problems like glaucoma, Alzheimer’s disease, Parkinson’s disease and mild cognitive impairment (NCBI).
To get maximum benefit from flavonoids, you should eat a wide variety of foods, including onions, kale, soybeans, red cabbage, citrus fruits, berries, tea, red wine and dark chocolate. Instead of pie, you could offer your guests a colorful fruit plate with berries, citrus and squares of dark chocolate with a high cocoa percentage. You probably thought no one would ever recommend red wine for good eye health, but pour a small glass and celebrate the season. Your eyes will thank you.
Omega-3 Fatty Acids Prevent Eye Disease
When the body digests fats, it breaks fats down into fatty acid chains, which support an array of functions in our eyes. Omega-3 and gamma-linolenic acid (GLA) are especially powerful to prevent chronic eye conditions.
Omega-3 fatty acids lower inflammation and help maintain eye health and function. Getting plenty of omega-3 fatty acids lowers your risk of developing dry eye syndrome, age-related macular degeneration and glaucoma.
Good sources of omega-3 fatty acids include fatty fish like tuna, salmon, halibut, sardines and trout. Although fish may not be on your Thanksgiving shopping list, consider creating a charcuterie board with sliced ahi tuna, salmon spread and smoked trout dip.
Think “Green” When Boosting Lutein and Zeaxanthin Levels
Lutein and zeaxanthin are fat-soluble carotenoids found in the pigments of leafy green vegetables and brightly colored foods. They support the macula, the area of the eye that provides our central, detailed eyesight. Adequate levels of lutein and zeaxanthin may help prevent or slow down the advancement of age-related macular degeneration, which is the primary cause of vision impairment in seniors.
Adding lutein and zeaxanthin to your holiday buffet is simple: assemble a salad with every shade of green. Spinach, romaine lettuce, kale, collard greens, turnip greens, peas and broccoli all contain high amounts of fat-soluble carotenoids.
Get a Comprehensive Eye Exam Before the Year Ends
The calendar year is ending soon, and that means your medical visits and procedures could be less expensive than any other time of the year. Monitoring your eye health is an essential part of preventive care and equally important as an annual physical exam.
Because many eye diseases do not have symptoms in the early stages, conditions like cataracts, glaucoma, macular degeneration and diabetic retinopathy can develop without warning signs. Therefore, if you have any eye problems or develop a new health condition, it’s important to visit your eye doctor right away.
Besides getting regular eye exams, you can make daily choices to protect your vision. Wearing sunglasses with 100 percent UVA and UVB protection can prevent oxidative stress and free radicals due to sun damage. Quitting smoking is another way you can support healthy eyesight and overall health. Smoke from tobacco products can increase your risk of cataracts and macular degeneration, so get support if you smoke.
If you would like to find a board-certified ophthalmologist in your area, just enter your zip code and you can locate an eye doctor near you for a comprehensive eye exam with dilation.
May your Thanksgiving table be full of colorful, eye-healthy foods this year!