Are you switching to vegetarianism? Take good care of your eyesight!

Nowadays switching to vegetarianism or veganism is dictated not only by health-related or ethical reasons. For some time a meat-free diet has been gaining in popularity so much that it has become a sort of a fashion trend. However, let’s not forget about the entailed risk of vitamin and mineral deficiency – also including those essential for proper development and functioning of the eyes.

People who are switching or have already switched to vegetarianism should pay special attention to reasonable planning the meals so as to provide the body with all indispensable nutrients. It will be a wise decision to begin the adventure with the vegetarian diet by visiting a nutritionist. Once we decide to give up eating meat, eggs, dairy products or fish, we expose ourselves to the risk of developing a deficiency of vitamins and minerals included in those foods, some of which significantly enhance appropriate functioning of the eyes or even prevent eye diseases.

Vitamin B12 for good eye condition

The only source of absorbable form of vitamin B12 is animal products. Therefore, vegetarians, and especially vegans, are prone to its severe deficiency which may in turn lead to various problems with the eyesight. The reason behind this is that vitamin B12 is responsible for the growth of red blood cells and maintaining the nervous system in good condition. One of the consequences of its deficiency may be megaloblastic anaemia which causes vision deterioration or even optic nerve atrophy. If we are in favour of vegetarian or vegan diet, we should remember to provide our body with this important vitamin in other ways. The best solution will be to visit a nutritionist and undergo the suitable medical tests. It is also worth pointing out that other B group vitamins are beneficial for our eyes. A diet rich in these vitamins helps to prevent cataract and macular degeneration, improves colour perception and decreases general eye fatigue.

Vitamin A necessary for good eyesight

People who follow a diet poor in animal fats are also prone to the deficiency of vitamin A in its basic form. Vitamin A plays a crucial role for the proper functioning of the eyes, especially the retina. Its deficiency may lead to so-called night blindness (nocturnal amblyopia), dry eye syndrome, and in extreme cases – blindness. In case of vitamin A deficiency it is important to provide the body with a greater amount of beta-carotene, which can be found in plant products, such as yellow and orange vegetables, leafy green vegetables and some fruits.

Vitamin D benefits the eyes

Our body gets vitamin D mostly from sunlight exposure, and in lesser amounts also from the food we eat. In autumn and winter months, however, when the sun hides behind the clouds, we should focus more on our diet. The main sources of vitamin D are fish and dairy products, that is why vegetarians and vegans are more prone to its deficiency, which may have serious consequences, especially for our eyes. The lack of sufficient amount of this „sunny” vitamin may result in the development of glaucoma, dryness of the eye surface and conjunctivitis. Additionally, vitamin D takes part in the regulation of intraocular pressure.

Omega-3 fatty acids protect the eyes

Vegetarian diet is rich in omega-6 acids but poor in omega-3 acids, because the main source of the latter is fish and sea food. Research has shown that omega-3 fatty acids may play an important role in the eye health as they protect the retina from degeneration. Their deficiency may result in macular degenaration, severe weakening of the eyes and in extreme cases – even loss of vision. 

As it can be seen from the facts above, the quality of our eyesight is determined to a large extent by our nutrition. A properly balanced vegetarian or vegan diet will definitely prove beneficial for the body. However, before we eliminate meat and other animal products from our everyday menu, it is recommendable to make an appointment with a nutritionist and undergo diagnostic tests. Our eyesight will thank us for it!

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