From a tasty omelet to a delicious scramble alongside a stack of pancakes, who doesn’t love eggs? They’re high in protein, easy to cook, and filled with all sorts of essential nutrients for adults and children.
But can eating eggs benefit your eyes? Here’s all you need to know about eggs and eye health.
Are eggs and eye health connected?
According to recent research, a diet rich in lutein and zeaxanthin, as well as other eye-healthy antioxidants, may lower your chance of getting age-related macular degeneration (AMD), a leading cause of blindness. Since specific antioxidants, such as lutein and zeaxanthin, counterbalance harm to the retina, experts have also recognized their part in deterring cataract formulation.
Offering 0.3 mg of lutein and zeaxanthin per two large eggs, the amount of these antioxidants in eggs isn’t immense. However, it’s still notable. If you’re cooking with eggs, consider adding some dark, leafy greens to boost your intake even more. (Vegetables can add color to your plate. Chop the greens up in tiny pieces, and you might not even notice them in your food.)
Cooked kale is one of the highest sources of lutein and zeaxanthin, with 23.8 mg per cup, while cooked spinach is a close second, with 20.4 mg per cup. Eating these vegetables raw provides much less lutein and zeaxanthin, with fresh spinach providing only 3.8 mg, for instance. Therefore, knowing how to make your vegetables is essential for better nutrient absorption.
Another way that eggs benefit your eye health is through their vitamin A and zinc content. According to the American Optometric Association (AOA), zinc helps transport vitamin A from your liver to your retina, which is fundamental for melanin production.
What are other eye vitamins in food?
In addition to the nutrients found in eggs, many other antioxidants support eye health. Vitamins C and E, for instance, are essential for your eyes.
You can reach most–if not all–of your daily vitamin C requirements by eating fresh fruits and vegetables. Some research indicates that vitamin C, like lutein and zeaxanthin, also contributes to a lower likelihood of getting cataracts. Vitamin C may also help with your AMD symptoms.
How does vitamin E help the eyes? Vitamin E, which you can get from eating nuts, supports your eyes in their fight against harmful “free radicals.” A diet with sufficient vitamin A may also aid your body with AMD and cataracts. You may even have a lower chance of getting cataracts if your diet is rich in lutein and zeaxanthin, in addition to vitamin E.
Summary: Are eggs good for your eyes?
Eggs and eye health go hand in hand. This type of food contains several vital eye nutrients, including lutein and zeaxanthin, vitamin A, and zinc. We recommend consuming a balanced diet with eggs to promote the best nutrition for better eye health.
You might also up your intake of vitamins C and E by consuming more produce and nuts, among other foods. These are some of the top eye vitamins in food, and when you eat them in combination with one another, you may be less likely to develop AMD or cataracts.
Looking for more tips on how to enhance your family’s eye health or vision? Check out our blog on improving children’s eyesight.
Or click here to find an optical store in your area. We’d love to help you arrange an eye exam with one of our optometrists.