Benefits of Vegan Diet for Eyesight— and Other Ways to Boost Your Eye Health

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Based on research conducted by Finder, the vegan population in the United Kingdom increased in 2023, with an estimated 1.1 million Brits adopting the vegan diet. This brings the total number of vegans in the UK to 2.5 million, representing 4.7% of the adult population. By including the 3.1 million who identify as vegetarians and 3 million who identify as pescatarians, about 16% of the population adopts a meat-free diet.

Aside from market and environmental factors like carbon footprint reduction and growing accessibility of plant-based food options, vegan diets continue to grow in popularity for their health benefits. Research shows that going vegan can reduce the risk of chronic diseases like heart disease, diabetes, hypertension, and obesity. Additionally, in light of rising vision impairments in the UK, affecting about 2.28 million people, it’s also worth noting how a vegan or plant-based diet can preserve eyesight and boost overall eye health.

How vegan or plant-based diets protect your eyes

A healthy plant-based diet is rich in nutrients that help prevent oxidative stress and damage, a primary risk factor for progressive, age-related eye diseases like glaucoma and macular degeneration. Eye-healthy foods include leafy green vegetables like spinach, kale, and celery, which contain the antioxidants lutein and zeaxanthin. These nutrients promote eye health by protecting the eyes from the damaging effects of short-wavelength light like ultraviolet rays.

Vegan recipes also include citrus fruits like grapefruits, oranges, and lemons, all excellent sources of vitamin C. Like lutein and zeaxanthin, vitamin C can minimise UV light damage to internal ocular structures to maintain their health and functioning. This vitamin is also critical in regulating oxygen levels in the eyes to reduce the risk of cataract formation.

Lastly, vegan diets prioritise nuts, legumes, seeds, and seed oils as sources of zinc, a mineral that maintains retinal health and helps create melanin, a protective pigment in the eye. However, vegans and vegetarians must be aware that their dietary restrictions may result in nutritional deficiencies, which are correlated with the increased risk and progression of common vision impairments. For example, not eating fish may cause insufficient protein intake, which can otherwise accelerate the degeneration of internal ocular structures.

Fortunately, a previous post outlines tasty and practical ways to boost your protein intake, such as blending protein powder into breakfast smoothies and oats and choosing Greek yoghurt for additional protein and gut-friendly probiotics. The healthy lifestyle changes in the following section can also help you maximise the eye-healthy benefits of going vegan.

Other eye care tips to practise

A comprehensive eye examination promotes long-term eye health by testing your visual acuity and detecting early signs and symptoms of common eye diseases, such as cataracts, glaucoma, and macular degeneration. Adults are advised to get their eyes checked at least once every two years to monitor vision changes. Optical retailer Vision Express helps you stay on top of your routine eye test by letting you book your appointment online at the nearest store location. These appointments may vary, from NHS-funded standard vision screening to advanced eye tests that include a 3D scan, UV protection assessment, and dry eye assessment.

As mentioned in the previous section, UV rays can penetrate and damage the eye’s internal structures, making it crucial to practise sun protection. When wearing sunglasses outdoors, ensure that your pair is equipped with 100% UV-protective lenses and features high-coverage frames, similar to the protective shield styles from Oliver Peoples’ collaborative collection with tennis athlete Roger Federer.

In summary, adopting a vegan diet and investing in preventive eye care can help preserve your eyesight and reduce the risk of developing serious eye conditions, ultimately improving overall wellness.

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