Inspired by foods good for eyesight I took a closer look at a salad and its ingredients which my mother would have made a lot when I was a child. Now, as a mother myself, I prepare it for my children as well. I adapted my mother’s original version by adding 3 more ingredients to increase nutrients for optimum vision.
A salad good for eyesight has to be something with carrots, right!? Not only…
The two super-nutrients essential for eye health, which might be even able to restore your vision, are Lutein and Zeaxanthin and are found in green leafy vegetables, eggs and all yellow or orange colored vegetables and fruits.
Lutein and zeaxanthin are carotenoids, which are the plant pigments that give color to many fruits and vegetables. These particular two carotenoids are found in our retina and throughout out visual system. Other carotenoids are found in our eyes, but only lutein and zeaxanthin are highest in the macular center where they act as an antioxidant and cell regenerator.
Studies and clinical trials are confirming that these essential and superior functions of macular pigment decrease oxidative stress in the retina and enhance vision in both normal and diseased retinas. Read the full study
“Observational studies have reported that increased dietary intake and higher serum levels of lutein and zeaxanthin are associated with lower risk of age-related macular degeneration“.
Throughout this post, you will notice how much science is actually done and freely accessible to us. If you haven’t believed how much impact nutrients from foods can have on our health read through the research linked in this post.
KALE. Everyone knows by now that these green leaves are superior in nutrients (kale, turnip greens, collard greens, spinach) As mentioned before they are high in lutein and zeaxanthin.
CARROTS. No question about that. They are beneficial for vision. They are high in vitamin A, which is a fat-soluble vitamin and a powerful antioxidant. Compounds found in vitamin A are converted into a substance called “retinal” which plays a fundamental role in the adaptation of the eye to low-light conditions and night vision. Vitamin A keeps our epithelial cells functioning. Epithelial tissue builds the layer, such as skin or mucous layer in the mouth, which covers our organs and body. No wonder that a deficiency will reflect symptoms concerning our internal and external lining. In our children, we might notice a deficiency in vitamin A by symptoms like respiratory issues (asthma), frequent infections, brittle hair, dry and bumpy skin on the elbows, knee area or backside of the arms, dry eyes, night blindness, and sensitivity to light.
Carrots are also a good source of vitamin B6, which is important for proper function of the nervous and immune system, as well as the manufacturing of red blood cells and thus oxygen supply in the blood. It is involved in the health and functioning of the circulatory system which supports blood flow and blood glucose balance. Maintaining good blood flow and a low blood glucose level is crucial for the fine capillaries in our eyes.
FLAXSEED contains another nutrient important for eye health: Omega 3. Flaxseed oil contains a plant-based omega-3 called alpha-linolenic acid (ALA) which gets converted by enzymes into EPA and DHA. In my recipe, I use Udo’s Choice Omega 3-6-9 Oil Blend + DHA as a source of omega 3.
Several studies, including one published in the February 2001 issue of the American Journal of Clinical Nutrition (AJCN) indicate that eating larger amounts of fish or Omega-3s may help promote macular health. Omega-3s can help reduce dry eye syndrome, a chronic eye disease caused by a decrease in tear production or increase in tear evaporation.
A deficiency or imbalance in children might cause symptoms like hormonal and mood imbalances, difficulties to focus and learn, behavioral problems, hyperactivity, dry skin, cracked heels, sleep and energy-related symptoms.
KIMCHI or kimchi juice is part of this recipe. Fermented foods help to maintain a healthy gut flora which is essential to produce B12. This vitamin is also found in liver, lamb, beef, and seafood, but with the help of bacteria, our body is actually able to produce its own B12. B12 is important to maintain a healthy nervous system, therefore it isn’t surprising that one of the symptoms of deficiency is that the optic nerve becomes brittle, with the result of decreased vision. https://news.harvard.edu/gazette/story/2009/02/vitamin-b-and-folic-acid-may-reduce-risk-of-age-related-vision-loss/
There are a plethora of symptoms related to B12 deficiency in children which shows the importance of feeding our body the beneficial bacteria or foods like liver. Fatigue, lack of appetite, developmental or growth delay/regression, tingling or burning sensation in extremities, concentration and memory problems, even changes in personality are only a few of the symptoms.
LEMON. A study published in the Journal of Neuroscience discovered that cells in the eyes need Vitamin C in order to work properly. Study co-author Henrique von Gersdorff, Ph.D., commented: “We found that cells in the retina need to be ‘bathed’ in relatively high doses of vitamin C, inside and out, to function properly”. https://www.worldhealth.net/news/vitamin-c-vital-vision/
Kale, carrots, and parsley are a great source of vitamin C too!
Deficiency in children causes many symptoms, some of them are a weakened immune system, fatigue, depression, connective tissue defects, inflamed and bleeding gums, rash, and impaired wound healing.
ZINC is also critical for vision. It plays the vital role of bringing vitamin A from the liver to the retina, where it produces melanin – the protective pigment in the eye. As a result, zinc concentrations in the eye are very high, especially in the retina and the choroid, which is the tissue layer that lies beneath the retina. It helps sense light and send nerve impulses to the brain. Research has shown that zinc levels in the retina decline in tandem with vision loss.
There is a small amount of zinc in carrots and kimchi, but there are better sources for zinc such as lamb, beef, chickpeas, cashews and pumpkin seeds. Feel free to add some crushed cashews or pumpkin seeds to this recipe.
Symptoms of deficiency might be changes in appetite, loss of the senses of taste and smell, hair loss, digestive problems, chronic fatigue, low immunity, slowed wound healing and issues with concentration and memory.
TURMERIC & BLACK PEPPER are the cherry on top! The superior anti-inflammatory properties of turmeric combined with black pepper and healthy fats provide an extra boost for nutrient absorption. Turmeric supports glutathione synthesis, which is an important antioxidant for vision.
If you ever wanted to incorporate fresh turmeric root into your children’s meals but you didn’t know how… This is the perfect opportunity!
As you can see this salad is offering all the nutrients important for maintaining or even improving eyesight!
Hop over and have a look at my Eyesight Salad in the recipe section!
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