Pollution and eye health: Cooking tips, must-have foods to protect eyes from oxidative stress

Pollution exposes your eyes to harmful particles, increasing oxidative stress, a condition where the body’s natural defense against free radicals is compromised. With the retina’s high metabolic activity, it becomes especially susceptible, leading to conditions like age-related macular degeneration (AMD), cataracts, and glaucoma.

Antioxidants neutralise free radicals, reducing oxidative damage to ocular tissues. Studies highlight that regular consumption of antioxidant-rich foods can slow the progression of chronic eye diseases, thus offering a protective shield against pollution’s harmful effects.

Pollution’s impact on eye health is often underestimated, but it’s significant, says Dr Mandeep Singh Basu, Director of Dr. Basu Eye Care and Jagat Pharma, Delhi, “An antioxidant-rich diet is a practical and effective way to protect our vision and combat long-term oxidative damage," he adds.

Dr Basu suggests the following must-have antioxidants for eye health and shares practical preparation tips to maximise their benefits:

• Vitamin C: Vitamin C plays a vital role in maintaining eye health by combating oxidative damage and promoting vascular health. This powerful antioxidant helps protect delicate eye tissues from pollution-induced stress. Excellent sources of vitamin C include citrus fruits like oranges, lemons, and grapefruits, as well as berries such as strawberries, blueberries, and raspberries. Bell peppers are another rich source that can easily be incorporated into meals.

• Vitamin E: It is a potent antioxidant that shields eye cells from free radical damage, reducing the risk of cataracts and age-related macular degeneration (AMD). It helps maintain the structural integrity of ocular tissues, ensuring long-term eye health. Incorporate foods like almonds, sunflower seeds, hazelnuts, pine nuts, and peanuts into your diet for a natural vitamin E boost.

• Lutein and zeaxanthin: Lutein and zeaxanthin are carotenoids found in high concentrations in the retina, where they filter harmful blue light and combat oxidative stress. These antioxidants are essential for maintaining vision and protecting against conditions like AMD. Green leafy vegetables like kale, spinach, and broccoli are rich sources of lutein and zeaxanthin, making them vital additions to a balanced diet.

• Spices and beverages: Certain spices and beverages offer surprising antioxidant benefits. Spices like cloves, turmeric, and cinnamon, along with drinks such as green tea, cocoa, and coffee, have high Oxygen Radical Absorbance Capacity (ORAC) values. This makes them effective in neutralizing free radicals and reducing oxidative stress. Including these in your daily routine can provide a flavorful way to support eye health.

Preparation tips for maximum benefits

• Do not ditch the peels: The peels of many fruits and vegetables are rich in antioxidants, which help combat oxidative stress and protect eye health. For example, apple peels contain quercetin, a powerful antioxidant, while potato skins are packed with vitamin C and fibre. By peeling these foods, you lose a significant portion of their nutritional value. Whenever possible, opt for unpeeled produce to maximise your intake of antioxidants and other nutrients.

• Watch the heat: Heat can destroy or reduce the potency of heat-sensitive nutrients like vitamin C, which is abundant in foods like berries, citrus fruits, and bell peppers. Prolonged or high-temperature cooking methods, such as boiling, can deplete these nutrients. To preserve their antioxidant benefits, consider eating these foods raw or using gentle cooking methods, such as steaming or quick sautéing, to retain their nutritional content.

• Cool smart: For certain foods like spinach, cooking or pureeing can actually improve nutrient absorption. These leafy greens are rich in lutein, an antioxidant that protects the retina. Cooking or pureeing breaks down their tough cell walls, making lutein more bioavailable for the body to absorb. Steaming or lightly cooking these vegetables is a smart way to ensure you’re getting the most eye-health benefits from your meals.