“We are what we eat,” said Hippocrates, the father of medicine.

Since his time, thousands of studies have largely confirmed his statement. For instance, did you know that certain foods, owing to their nutrients and vitamins, are especially recommended for maintaining healthy eyes and good eyesight? Here are a few of them.

Vitamin A and beta-carotene

Everyone knows that carrots are good for eyesight. They are rich in beta-carotene, a nutrient your body converts into vitamin A. It is this vitamin that plays an important role in the functioning of your retina and night vision. The retina is made up of two types of cells: cones and rods. These cells depend on vitamin A to convert light into neural signals. Therefore, vitamin A is indispensible to your eye’s ability to adapt from bright light to darkness.

Vitamin A in your plate

In addition to the obvious carrots, Vitamin A is also found in liver, egg yolks, tuna, butter, spinach, sweet potatoes, zucchini, winter squash and pumpkin, kale, and many other coloured vegetables.

Vitamin E

Many studies seem to indicate that vitamin E can slow the progression of cataracts as well as age-related macular degeneration (AMD). The latter is caused by a deterioration of the macula, the area of the retina at the very back of your eye. A study conducted in 2001 by the National Eye Institute demonstrated that a diet high in vitamins C and E, beta-carotene and zinc significantly reduces the progression of this type of macular degeneration and cataracts.

Vitamin E in your plate

Almonds, nuts, seeds, wheat germ, margarine, butter, vegetable oils, leafy green vegetables such as Swiss chard and spinach, and whole milk are all foods rich in vitamin E.

Vitamin C

Vitamin C is involved in over one hundred of your body’s metabolic processes. It is found in particularly high concentration in the crystalline lens, the eye’s natural lens. This crucial vitamin prevents opacification of the crystalline lens, which is how cataracts develop.

Vitamin C in your plate

Kiwi fruit, melon, citrus fruits, tomatoes, potatoes, sweet peppers, papaya, mango, broccoli, Brussels sprouts and pineapple are all delicious foods high in vitamin C. But it’s important to note that vitamin C is fragile and breaks down under intense heat. It is therefore recommended to eat these foods raw or only slightly cooked.

While it’s possible to get all of the above nutrients in the form of dietary supplements, eating healthy, balanced meals is always better for you. In fact, these molecules often act ways that complement each other and therefore offer greater health benefits when eaten together rather than separately. Plus, it’s just fun to eat well. Bon appétit!