Dark Leafy Green & Your Eyes
- Rayki Goh, MSc
- Feb 7
- 4 min read
Dear food people,
In this series of articles, we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
DARK LEAFY GREENS
Dark leafy greens, such as kale, spinach, and broccoli, have proven benefits for maintaining optimal eye health, particularly as we grow older. These vegetables are abundant in lutein and zeaxanthin, two potent antioxidants that play a vital role in safeguarding our eyes from potential damage.
Lutein and zeaxanthin belong to a group of naturally occurring pigments called carotenoids, found in various plants. These pigments accumulate in the macula, a small yet crucial area of the retina responsible for sharp, central vision. The macula is essential for activities like reading, driving, and recognising faces. As we age, the macula can deteriorate, leading to a condition known as age-related macular degeneration (AMD), which is a leading cause of vision loss among older adults.
These antioxidants, lutein and zeaxanthin, serve as natural filters, shielding the macula by absorbing harmful high-energy blue light—light that we encounter daily from digital screens, sunlight, and artificial lighting. Prolonged exposure to this blue light can damage the delicate cells in the retina, increasing the risk of AMD. By acting as a barrier, lutein and zeaxanthin alleviate eye strain and support the continued health of the macula.
Moreover, these antioxidants also play a crucial role in neutralising free radicals—unstable molecules that cause oxidative stress and cellular damage within the eyes. Oxidative stress is a significant contributor to the ageing process and the onset of various eye conditions, including cataracts and AMD. Regular consumption of dark leafy greens ensures a consistent intake of lutein and zeaxanthin, which helps counteract oxidative stress and supports overall eye health.
Thus, the reason for including dark leafy greens in your diet extends beyond their general nutritional value; it lies in their rich content of lutein and zeaxanthin, which protect the eyes by filtering harmful blue light and neutralising free radicals, ultimately reducing the risk of age-related macular degeneration and preserving sharp, central vision as you age.
Here are Some Scientific Facts on Dark Leafy Green:
Macular Pigment Density: Higher dietary intake of lutein and zeaxanthin is linked to greater macular pigment density, which lowers the risk of age-related macular degeneration (AMD). A study in the Journal of the American Medical Association (JAMA) reported that high intake of these nutrients can reduce AMD risk by up to 25%.
Lutein and Zeaxanthin Concentration: Dark leafy greens are rich sources of lutein and zeaxanthin. For instance, 100 grams of raw spinach contains about 12.2 mg of these nutrients, exceeding the recommended daily intake of 6 mg, which is associated with a lower risk of eye diseases.
Blue Light Absorption: Lutein and zeaxanthin can filter up to 90% of harmful high-energy blue light, according to a review in Progress in Retinal and Eye Research. This filtering is crucial for reducing oxidative damage in the retina.
Cataract Prevention: Higher dietary levels of lutein and zeaxanthin are associated with a 20% reduced risk of cataracts, a common age-related condition causing lens clouding, as noted in research published in Ophthalmology.
Eye Strain Reduction: Regular consumption of lutein and zeaxanthin can alleviate symptoms of eye strain, especially in those who spend long hours in front of digital screens, according to a study in Nutrients.
5 Popular Dishes You Can Prepare at Home:
Sautéed Spinach with Garlic – A simple yet flavourful dish where spinach is quickly cooked with fresh garlic, olive oil, and a pinch of salt.
Kale Caesar Salad – A nutritious twist on the classic Caesar salad, featuring tender kale leaves tossed with a creamy, tangy dressing and topped with crunchy croutons.
Broccoli and Cheese Quiche – A savoury quiche packed with steamed broccoli and melted cheese, encased in a flaky pastry crust.
Spinach and Ricotta Stuffed Pasta Shells – Jumbo pasta shells filled with a creamy mixture of spinach and ricotta, baked in a rich tomato sauce.
Kale and Sweet Potato Curry – A hearty, warming curry where kale and sweet potatoes are simmered in a spiced coconut milk sauce, perfect for a cosy meal.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
