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Which foods do we need to support 20/20 vision?

To understand which foods support healthy vision, it’s important to understand some basic eye anatomy and physiology.

The retina is a transparent tissue at the back of the eye that captures light rays and transforms them into electrical signals that are sent to the brain.
The macula is at the center of the retina and is responsible for our central and color vision.
The fovea is at the center of the macula and is what enables us to have high resolution, 20/20 vision.
If you think of the retina like a bull’s eye, the fovea is at the center and macula is the first ring.
The retina is highly susceptible to light damage from UV and short wavelength, high energy blue light.
Luckily, the macula contains pigments called lutein, zeaxanthin, and meso-zeaxanthin that protect against light damage. These pigments are our internal sunglasses and blue blockers! They can be obtained from foods like green leafy vegetables, peppers, paprika, and egg yolk.
Because the retina has one of the highest metabolic rates in the body, it requires constant energy production (ATPs) from mitochondria. Foods that support energy production and mitochondrial health include those rich in B vitamins, zinc, selenium, and antioxidants, amongst others.
The retina also produces many waste products and free radicals. Foods rich in antioxidants like colorful fruits and veggies are key to neutralize few radicals and prevent oxidative stress.
Finally, the cell membranes of the retina are made out of long-chain fatty acids snd are constantly turning over, so having a good source of omega-3 DHA is important!
Though the old adage is to eat carrots to keep your eyes healthy, as you can see (pun intended), there are many more nutrients and foods necessary to maintain good eyesight.
Have you supported your macular health today?
Shared from @dr.ranibanik