Spinach Words

Nutrition facts and recipes from one of nature's best superfoods.

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Spinach for Vision & Eye Health

Most people are aware of the reputed benefits of carrots for good eyesight. Spinach, though, is not only the approximate equal of carrots in terms of beta carotene (the source of carrot's benefit to eyesight), but is vastly superior to carrots in terms of other eye-beneficial nutrients such as lutein and zeaxanthin.

From the outset, though, it must be stated that the bioavailability of beta carotene (the amount the human body can absorb and process from your food) from both carrots and spinach is significantly enhanced when they are eaten cooked. Beta carotene is less bioavailable when raw. ^{(Journal of Nutrition Vol. 128 No. 5 May 1998, pp. 913-916)}

Lutein and zeaxanthin form a yellowy oily substance (known as 'macula pigment') that forms in your eyes, in the central part of the retina called the macula. As people age, the level of macula pigment commonly declines and leads to Age-related Macula Degeneration (AMD). This disease progressively impairs eyesight and can eventually lead to blindness. ^{(University of Manchester, Sept. 2006)}

It is now widely accepted that maintaining a diet with foods such as spinach that are high in lutein and zeaxanthin is a most important step in the prevention of Age-related Macula Degeneration.

Spinach also assists to prevent the formation of cataracts in the eye. Lutein and zeaxanthin are powerful antioxidants that protect the eye for UV radiation damage, particularly from exposure to sunlight, which is one of the leading causes of cataracts. ^{(Journal of Nutrition, Dec 2004)}

Scientists are currently working on restoring eyesight to people with some forms of blindness such as AMD and retinitis pigmentosa by surgically implanting a protein found in spinach into parts of the human eye to restore photoreceptor (light receptor) ability. ^{(Department of Energy’s Oak Ridge National Laboratory & the University of Southern California, Sept 2001.)}

Beta carotene, abundant in spinach, is a precursor to Vitamin A. The human body converts beta carotene into Vitamin A. Deficiencies of Vitamin A (resulting primarily from inadequate intake of food sources of beta carotene, such as spinach or carrots) result in poor eyesight and most significantly poor night vision and even night blindness. Other eye-related symptoms of a Vitamin A deficiency include dry eyes, eye ulceration, burning and itching eyes.