8 Ideal Foods for Stronger Vision and Long-Term Protection

SadaNews - When it comes to eye health, the focus often shifts to vitamin A or Omega-3 fatty acids. However, studies from the American Academy of Ophthalmology demonstrate that vitamin E plays a crucial role in reducing the risk of age-related macular degeneration (AMD) and cataracts.

Vitamin E acts as a protective shield against free radicals, which are unstable molecules that damage eye tissues over time. According to the Times of India, daily requirements for vitamin E can be met by consuming the following:

Almonds

A small handful of almonds is enough to meet nearly half of the daily vitamin E requirements. Almonds contain alpha-tocopherol, the most active form of this vitamin, which helps prevent oxidative stress in the retina. Soaking almonds overnight can facilitate the digestion and absorption process.

Sunflower Seeds

Sunflower seeds contain about 7 mg of vitamin E per 30 grams. The antioxidants they contain help maintain good circulation in the eyes, supporting the delivery of oxygen and nutrients to the retinal cells.

Spinach

Spinach boasts unique properties as it contains both vitamin E and lutein. These compounds work together to reduce damage from UV exposure and high-energy blue light emitted by screens. Lightly roasting spinach in olive oil enhances the absorption of vitamin E, making it a suitable combination for digital-age eyes.

Avocado

Avocado is one of the few fruits rich in healthy fats and vitamin E. These fats help the body absorb other eye-protective nutrients, such as carotenoids. Research published in the journal Nutrients indicates that regular consumption of avocados may support macular pigment density, improving visual performance.

Olive Oil

Cold-pressed olive oil is beneficial for the heart and also protects the eyes. It contains a type of vitamin E that combats oxidative stress in eye tissues.

Hazelnuts

Hazelnuts are among the richest nuts in vitamin E, containing more than 4 mg per serving. Their compounds can help slow age-related eye disorders by strengthening cell membranes and reducing inflammation around the optic nerve.

Sweet Red Peppers

Bright red peppers are high in vitamin C, along with small yet effective amounts of vitamin E. These two vitamins work synergistically to protect eye cells from oxidative damage, helping to maintain lens clarity as one ages.

Wheat Germ Oil

Just one tablespoon of wheat germ oil provides over 100% of the daily requirement for vitamin E. Studies link it to improved microcirculation in the eyes, supporting the health and function of the retina. It can be drizzled on cereals or cooked vegetables, but it should be avoided from heating as it loses its efficacy at high temperatures.