The humble carrot has traditionally been celebrated as the champion of eye health, but recent findings indicate that another vegetable may be worthy of the title. Rich in lutein, zeaxanthin, and beta-carotene – nutrients crucial for preserving good vision – cavolo nero – better known as Tuscan kale – is gaining recognition as a remarkable superfood for eye health, according to one expert.
Recent studies emphasise the crucial role of nutrients such as lutein and zeaxanthin in protecting against age-related macular degeneration (AMD) and lessening the damaging effects of blue light exposure. These carotenoids, which are plentiful in foods like cavolo nero, serve as macular pigments that help reduce oxidative stress and absorb blue light, thereby protecting the retina.
Since AMD is the leading cause of vision loss in individuals over 50, incorporating nutrient-rich foods into the diet is vital for maintaining long-term eye health. Additionally, research indicates that regular consumption of these compounds can slow the progression of eye diseases, including AMD and cataracts.
Neil Laird, specialist optometrist at Pure Optical, explains why cavolo nero should be on everyone’s shopping list: “While carrots are excellent for vision thanks to their beta-carotene content, cavolo nero provides a broader spectrum of nutrients essential for eye health. Lutein and zeaxanthin, in particular, act like internal sunglasses, filtering harmful blue light and protecting your eyes from oxidative stress.”
It’s carrots versus kale
(Image: Alamy/PA)
For those looking to improve their diet for better vision, adding this leafy green is easy, according to Neil: “It’s incredibly versatile. From wilted in hearty soups, blitzed in a smoothie or crisped up in a stir-fry, cavolo nero can be a delicious addition to your diet and easily incorporated into your everyday meals.”
For maximum nutrient absorption, combine cavolo nero with foods rich in healthy fats, like olive oil, avocado, or nuts.
“Lutein and zeaxanthin are fat-soluble, so they’re best absorbed when eaten with a bit of fat,” Neil advised. “This should ideally be a healthy fat, such as olive oil or other fatty foods such as salmon, eggs or avocado.”
However, while cavolo nero packs a punch, Neil said it was essential to eat a rainbow of vegetables: “Brightly coloured peppers, sweet potatoes, and spinach all contribute to a balanced intake of eye-friendly nutrients. Combine these with cavolo nero and you have a feast for your eyes – literally!”