Eating carrots (and other vegetables) actually improves your eyesight, says research

According to a new study conducted by University of Georgia (UGA) researchers, including colorful fruits and vegetables in your diet can help increase your visual range. The paper was recently published in the American College of Sports Medicine Exercise and Sports Science ReviewDiscusses the role of macular pigments (plant compounds that accumulate in the retina) in promoting eye health and functional vision.

While promoting eye health is important for everyone, study researchers focused on the effects of diet on improving vision in athletes. Visual range, which refers to a person’s ability to clearly see a target at a distance, is an important skill for top athletes in almost any sport.

Billy R. at UGA. Previous research conducted by Hammond and Lisa Renzi-Hammond has already shown that consuming foods rich in macular pigment, such as dark greens and yellow and orange vegetables, can have a positive effect on eye and brain health.

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“While much of the research on macular lutein and zeaxanthin has focused on their health benefits, from a functional perspective, higher concentrations of these plant pigments improve various aspects of visual and cognitive ability,” said Jack Harth, lead author of the study and a doctoral candidate in the UGA College of Medicine. This information was given in a statement of Public Health. “In our paper, we discuss their potential to increase long-distance vision or visual range.”

The decrease in clarity and increased blurring of objects as they move away from the observer can be partially attributed to the effects of blue light.

“For example, from a center fielder’s perspective, if a ball is hit in the air, it will appear against a bright blue sky or a gray sky on a cloudy day,” explained Harth. “In both cases, atmospheric interference blocks the path of light, making the target less visible.”

Vegetables help moderate blue light

Many athletes already employ strategies to mitigate the effects of blue light, such as wearing eye shades or blue-blocking sunglasses. However, according to Harth, eating foods rich in lutein and zeaxanthin can naturally increase the eye’s ability to handle blue light exposure.

When lutein and zeaxanthin are absorbed by the body, these compounds accumulate as a yellow pigment in the retina and act as a filter to prevent blue light from entering the eye.

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Building on studies in the 1980s that examined pilots’ visual range, Hammond and Renzi-Hammond conducted additional research on how macular pigment density, which refers to the amount of yellow pigment in the retina, correlates with various measures of eye health. vision test

In a series of studies, researchers have shown that increased levels of lutein and zeaxanthin in the retina and brain reduce disability and discomfort; Increases chromatic contrast and visual-motor reaction time; and facilitates executive functions such as problem-solving and memory—all of which are especially important for athletes.

The current study by Harth and his colleagues updates research on the relationship between macular pigment and functional vision, exploring implications for optimizing athletic performance.

“We’ve now observed differences in visual range between pilots that align with the differences we found in our modeling,” explains Harth.

“Furthermore, we have seen these differences in laboratory experiments. Our future goal is to bring individuals outdoors and assess their ability to perceive contrast with distance in real blue fog and in an outdoor environment.”

However, Harth cautions that individual variations exist, indicating that everyone can absorb and use lutein and zeaxanthin differently. As a result, it may take time to notice any improvements, if they occur at all.

Nevertheless, the authors emphasize that the overall health benefits associated with increased consumption of lutein and zeaxanthin provide sufficient reason to introduce more color into one’s diet.

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“We have data from modeling and empirical studies that show that higher macular pigment in your retina will improve your ability to see at a distance,” Harth said. “The appeal to athletes is clear.”

A plant-forward diet supports brain health

Likewise, previous studies have shown that colorful vegetables are good for our brains. A recent study found that a plant-forward diet low in processed meats and high in dietary polyphenols, compounds often found in plant-based foods, helps protect the body from oxidative stress.

Specifically, study participants consumed 28 grams of walnuts per day, along with three to four cups of green tea and one cup of shake. Wolfia Globes (an iron-, protein- and polyphenol-rich flowering plant, also known as duckweed).

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“Our research highlights the importance of a healthy lifestyle, including low consumption of processed foods, sweets and beverages, in maintaining brain health,” Gidon Levakov, PhD, who helped lead the study, said in a statement.