Spinach is good for your eyes

1. We have all heard that eating carrots would help with night vision. But while carrots have plenty of health benefits, our eyes also benefit from eating a fairly unexpected source - spinach.

1. Can spinach help prevent vision loss? In the Netherlands, a large percentage of people over 60 have some degree of visual impairment as a result of age-related macular degeneration (AMD). AMD occurs in the center of the retina in an area called the macula.

2. Can spinach help prevent vision loss? In the Netherlands, a large percentage of over-60s have some degree of visual impairment due to age-related macular degeneration (AMD). AMD occurs in the center of the retina in an area called the macula.

1. This can cause blindness in the center of the eye, so people can only see what is happening around the corner of the eye.

1. Part of the retinal protection is a pigment, lutein. This pigment absorbs the blue UV light. This blue light is the most damaging wavelength of sunlight to our eyes. Lutein is also thought to be an antioxidant that may help promote overall eye health.

1. One of the problems with this pigment is that the body cannot make it itself, we can only get it through our diet. Spinach appears to be a very good source of lutein.

A little more about spinach

1. Historians assume that spinach comes from ancient Persia (now Iran). Spinach went to China in the 7th century, the king of Nepal sent spinach as a gift to China. Spinach has a newer history in Europe than many other vegetables. In fact, spinach has only been in Europe since the 11th century, this was when the Moors introduced spinach to Spain.

1. For a few years spinach was known in England as "the Spanish vegetable".

1. Spinach was the favorite vegetable of Catherine de Medici, a historical figure in the 16th century. When she left her home in Florence, Italy to marry the King of France, she brought her own cooks. These chefs could prepare spinach the way she liked this vegetable best. Ever since that time, dishes prepared on a bed of spinach have been referred to as "a la Florentine."

1. Spinach grows well in temperate climates. Today, both the United States and the Netherlands are two of the largest commercial producers of spinach.

1. Raw spinach is a real superfood. In fact, it is considered one of the most nutrient-dense foods we can eat. It is rich in folic acid, vitamin A, potassium, calcium, phosphorus, zinc, copper, magnesium, vitamin C and iron. It is also a good source of the B vitamins Riboflavin, Niacin and B6. Additionally, and perhaps more importantly to our eyes, spinach contains the carotenoids beta-carotene and lutein, as well as 13 different flavonoids.

More about age-related macular degeneration

1. Age-related macular degeneration (AMD) is the leading cause of vision loss for people over the age of 60. Although this problem will not always lead to total blindness, macular degeneration slowly affects our central vision. This is the part of our field of vision that is crucial in recognizing faces and when doing detailed work (ie when our eyes need to sharpen something).

2. Age-related macular degeneration (AMD) is the leading cause of vision loss for people over the age of 60. While this problem will not always lead to total blindness, macular degeneration slowly affects our central vision. This is the part of our field of vision that is crucial in recognizing faces and when doing detailed work (ie when our eyes need to sharpen something).

1. It is a problem that starts slowly, which is why many people are also gradually accepting it. When the problem starts, it may mean your vision is blurred or you need more light when you are reading. After that, the problem gets a bit worse and straight lines may look slightly crooked. Dark or empty spaces appear in our field of vision, similar to the â € œblind spotâ € when we are driving.

2. It is a problem that starts slowly, which is why many people are also gradually accepting it. When the problem starts, it may mean your vision is blurred or you need more light when you are reading. After that, the problem gets a bit worse and straight lines may look slightly crooked. There are dark or empty spaces in our field of vision, they are similar to the â € blind spotâ € ™ when we are driving.

1. Once a person or an object is within a certain angle, we cannot see them sharply or even at all.

1. The macula is a small area that is only two millimeters wide. It's in the back of our eyes, near the middle part of our retina. Our macula is made up of light-sensitive cells called cones and rods. These are essential to our central vision.

1. For reasons that scientists are not yet sure, certain parts of our retina and macula become â € sickâ € ™. When macular degeneration develops, small, vulnerable blood vessels appear in our retina, these blood vessels leak blood and fluid. This causes further damage to our eyesight.

1. However, as discussed earlier, there is a particular pigment in our macula that acts as a blue light filter to protect the area of ​​our macula from oxidation by light. In addition, this macular pigment can trap and destroy free radicals. Lutein and zeaxanthin, two yellow-hued antioxidants in leafy green vegetables such as spinach and kale, are the main pigments in this area.

Lutein and zeaxanthin for your eyes

1. Researchers are convinced that lutein and zeaxanthin prevent blue light from reaching our macula, thus preventing blue light from reaching our underlying structures in the retina. This reduces the risk of light-induced oxidative damage that could lead to age-related macular degeneration (AMD).

1. A number of studies have shown that lutein and zeaxanthin can help prevent AMD, or if someone already has it, it could slow the progression of the disease.

1. Despite the findings of these studies, some experts say that other studies have failed to identify a relationship between dietary intake and / or the amount of lutein and zeaxanthin in our blood levels and a decreases risk of developing AMD over time.

1. In addition, these researchers say it is too early to recommend lutein and zeaxanthin supplements to anyone until there are large, well-controlled studies examining the benefits of preventing macular degeneration in a large amount of people can prove.

1. Such evidence may be available soon. The National Eye Institute (NEI) is sponsoring a second study to evaluate the effect of lutein and zeaxanthin and two omega-3 fatty acids (EPA and DHA) on the progression of advanced macular degeneration and to possibly reduce vision loss in people with measure a moderate to high risk of AMD progression.

1. In addition, there are also indications for the protective benefits of lutein outside the macula, ie at the other parts of the retina. A study in laboratory animals, published in August 2012, shows that lutein appears to protect the retina from damage caused by a temporary decrease in blood supply and oxygen supply (hypoxia).

1. In one study, the retinas of mice received no blood for two hours, after which blood flow was restored again. Certain mice were given lutein supplementation and others were not. The retinas treated with lutein had increased cell viability, less tissue damage and fewer inflammation markers.

1. This suggests that lutein has both an antioxidant and an anti-inflammatory effect on the retinal cells.

1. In addition to protecting the retina, lutein and zeaxanthin were also able to reduce the risk of cataracts. Recent studies published in the Archives of Ophthalmology have found that healthy diets containing high amounts of lutein, zeaxanthin and other carotenoids were associated with a lower risk of cataracts in women.

Can supplements also be used?

1. Because of the apparent benefits to our eyes and our cardiovascular system of lutein and zeaxanthin, many different companies have added these two ingredients to their multivitamins. Still others have even marketed special â € âeye vitaminsâ € ™ consisting predominantly of lutein and zeaxanthin supplements

1. However, there is currently no recommended daily allowance for lutein and zeaxanthin. Some experts say you should take at least 6 milligrams of lutein a day to get the benefits for our eyes.

1. However, it remains unclear how much lutein and zeaxanthin is needed each day to provide functional protection for our eyes and vision. It is also currently unknown whether supplements have the same effects as lutein and zeaxanthin that we get through the diet (for example, from spinach).

1. And don't forget that taking nutritional supplements is not a substitute for a healthy diet. Eating a well-balanced diet rich in fruits and vegetables remains the best way to get the important nutrients you need. This is because supplements often have too high doses, which can have a negative impact on your health, especially in the long term.

1. Also don't forget that you can do special exercises to improve your eyes. Personally, I always perform the exercises below to keep my eyes peeled!

1. ___________________________