The humble carrot has long been lauded for its benefits to eye health, but a new contender has emerged which is available in plenty of UK supermarkets. Cavolo nero, or Tuscan kale, is a vegetable that’s rich in the essential vision-friendly nutrients lutein, zeaxanthin, and beta-carotene.
Recent studies have highlighted the importance of these nutrients, primarily found in cavolo nero, for their ability to ward off age-related macular degeneration (AMD) and mitigate the harmful effects of blue light on our eyes. These carotenoids operate as natural shields for the retina by absorbing damaging blue light and combatting oxidative stress.
As the main culprit behind vision impairment in those over-50 is AMD. It’s increasingly important to incorporate foods brimming with these beneficial compounds into our daily diets to preserve eye health over time. Research demonstrates that consistent intake of lutein and zeaxanthin can actually decelerate the progression of ocular conditions such as AMD and cataracts.
Neil Laird, a Specialist Optometrist at Pure Optical, emphasises the superior qualities of cavolo nero for maintaining visual health. He said: “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.”
Laird has some top tips for those aiming to boost their eye health through diet, suggesting the addition of a particular leafy green. “It’s incredibly versatile,” Laird explains. “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.”
To ensure you are getting the most out of cavolo nero, Laird recommends pairing it with foods high in healthy fats. “Lutein and zeaxanthin are fat-soluble, so they’re best absorbed when eaten with a bit of fat,” he advises. “This should ideally be a healthy fat, such as olive oil or other fatty foods such as salmon, eggs or avocado.”
But while cavolo nero is beneficial, Laird emphasises the importance of variety. “Brightly coloured peppers, sweet potatoes, and spinach all contribute to a balanced intake of eye-friendly nutrients,” he suggests. “Combine these with cavolo nero and you have a feast for your eyes – literally!”