Christmas The Best Holiday Foods for Eyes and Vision Healthy eating hardly comes to mind when we think of the Christmas table. However, some of the established holiday dishes contain nutrients that significantly benefit the look and her vision.
“The festive season is quite tiring for our eyes, since the short days of winter are combined with prolonged stay in front of digital screens – e.g. because we have more free time to watch our favorite series and movies non-stop or to find what gifts to give to our loved ones. Fortunately, the holiday menu is full of ingredients that compensate for eye fatigue and benefit vision,” says Dr. Anastasios-I. Kanellopoulos, MD, Surgeon-Ophthalmologist, founder and scientific director of the LaserVision Ophthalmology Institute, professor of Ophthalmology at New York University.
OR turkey it is an excellent source of lean protein that helps the body keep the retinas of the eyes healthy. The retina is located deep inside the eye and contains the light-sensitive cells (rod, cone) that we need to see.
Turkey meat is also rich in zinc, which contributes to the formation of melanin. Melanin is the pigment that protects the eyes and helps us see in the dark.
Zinc is also essential to protect against waterfallbut also from age-related macular degeneration. Sufferers of this degenerative eye disease often have low levels of zinc in their retina (the macula is its central part), explains Mr. Kanellopoulos.
Equally beneficial for the eyes and vision are the accompanying vegetables of the season, such as broccoli, cauliflower, carrots, cabbage, Brussels sprouts or even potatoes. Depending on their type, these vegetables are rich in vitamins A and C, beta-carotene and/or lutein and zeaxanthin.
Vitamins A and C are essential for the health of the cornea on the surface of the eye. In combination, moreover, with vitamin E, they reduce the risk of developing cataracts and age-related macular degeneration.
In addition, vitamin C (e.g. from potatoes) also supports the blood vessels of the eyes. Accordingly, vitamin A is also necessary for us to see well in dim light (eg when sitting next to the lit Christmas tree and/or the burning fireplace).
Beta-carotene (e.g. from carrots, red cabbage) acts protectively against cataracts. As for the antioxidants lutein and zeaxanthin, they are present in high levels in the macula, where they absorb 40-90% of the blue light entering the eyes.
Blue light is emitted by digital device screens and corresponds to the range of the visible spectrum between 380 and 500 nm (nanometers). Continued exposure to it can cause damage to the retina.
Studies have shown that eating foods high in lutein and zeaxanthin (such as Brussels sprouts, spinach, broccoli, lettuce, cabbage) can increase their levels in the macula and protect the retina.
OR cranberry sauce which is a frequent accompaniment to turkey, is rich in vitamins A, C and antioxidant ingredients that promote the health of connective tissue and collagen. Both are components of the cornea, which is located at the front of the eye and protects its iris and pupil. Cranberries also protect against cataracts and age-related macular degeneration. They are also rich in antioxidant anthocyanins, which strengthen capillaries and improve retinal blood flow.
The nuts added to salads and traditional holiday sweets, also provide many benefits to the eyes. Walnuts and almonds are two of the best sources of vitamin E, which protects eye cells from free oxygen radicals and can slow the development of cataracts and age-related macular degeneration.
Walnuts are also rich in omega-3 fatty acids, which protect the eyes from oxidative stress and support retinal health.
It also contains plenty of ω-3 fatty acids salmon which is a frequent appetizer at the Christmas table. These fats protect the eyes from dryness and contribute to maintaining the health of the blood vessels of the eyes.
Even ingredients of Christmas sweets, such as raisins and the dark chocolate contain ingredients valuable for eye health, the professor emphasizes. Raisins are rich in vitamin A and polyphenols, which protect the retina. And dark chocolate is rich in flavonoids, which stimulate blood circulation. The darker the chocolate used in sweets, the more beneficial (and with less sugar).
“It may seem unexpected, but when the Christmas table is based on foods such as those mentioned above and does not contain a lot of dairy creams, processed grains and meats or fried foods, it is good for the eyesight. The secret is to fill three-quarters of your plate with healthier options (eg turkey, salads), which will not only be good for your stomach, but also for your eyes,” concludes Mr. Kanellopoulos.