Green leafy vegetables strengthens eyesight

The Power of Nature: Green leafy vegetables improve the eyesight

13.03.2012

If you take green leafy vegetables, you should sharpen your eyesight. Lutein and zeaxanthin are the key ingredients that have a positive effect on the macula of the eye, as doctors from Jena report. They refer to a recent US study.

Kale, spinach, broccoli and Co. protect the eyesight
Green leafy vegetables contain substances that make up the macula. Anyone who takes a lot of spinach, kale and broccoli should counteract the wear of the yellow stain. „The macula, also called the yellow spot, is the site of the sharpest vision on the retina. It is only 1.5 millimeters in size and has a high percentage of macular pigment, "explains the former senior physician of the Jena University Eye Clinic Dr. Jens Dawczynski.

Main constituents of the macula are zeaxantine and lutein. Both are mainly contained in green leafy vegetables. Previously, scientists assumed that beta-carotene was the dominant ingredient of the macula, which is mainly contained in carrots. Zeaxantine and lutein are derivatives of beta-carotene, explains Dawczynski. They are contained primarily in green leafy vegetables. Arugula and cabbage also contain lutein. Five milligrams of lutein are a suitable daily dose for healthy people, advises Dawczynski. People with macular problems should take 10 milligrams daily. This amount is contained in 100 to 150 milligrams of green leafy vegetables. About one kilogram of carrots or 30 oranges would have to be consumed to achieve a similar effect.

Green leafy vegetables and fish can work against vision loss
Since the human body is not able to produce the substances for the permanent development of the yellow spot itself, these must be taken up with the food. In addition to lutein and zeaxanthin, omega-3 fatty acids are important for eye health. They are mainly found in fish and linseed oil. The influence of omega-3 fatty acids on the macula has also been proven in a US study. The subjects who consumed significantly more fish and thus took many omega-3 fatty acids showed a significantly reduced risk of macular degeneration. This is one of the most common causes of old-age blindness.

In addition to nutrition, the genes are a major influencing factor. For example, the green star (glaucoma) in genetic inheritance could hardly be stopped with a healthy diet. Environmental influences also play an important role. Smoking and obesity not only harm health in general but also have a particularly negative effect on eyesight. Even the work on the computer is very stressful for the eye. Therefore, Dawczynski advises to take enough breaks and to look right into the distance.

Green vegetables can also prevent osteoporosis
Green vegetables are not only good for promoting eye health, they can also prevent osteoporosis. Broccoli and Co., for example, contain much more usable calcium than dairy products. Regular consumption of whole grains, fruits, tofu and soybeans, nuts, fish and Brussels sprouts, kefir and yoghurt is definitely recommended. On caffeinated drinks such as coffee, tea, cola should be waived, however, as these unfavorable on the calcium balance act can lead to calcium deficiency.

Green vegetables also often contain more iron than meat. This applies, for example, to spinach, which contains between 3.5 and 4.1 milligrams of iron per 100 grams. In contrast, meat only has 1 to 2.5 milligrams of iron per 100 grams. Offal contains significantly more iron, but they are rarely found on the menu. There are many tasty vegetarian dishes with green leafy vegetables on the internet. (Ag)

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Image: Maja Dumat