Eyes require various vitamins, minerals, and antioxidants for normal function. Eggs deliver vital nutrients that support visual health.

Egg yolks provide lutein and zeaxanthin for the macula

Lutein and zeaxanthin are two carotenoids with antioxidant properties, concentrated in the macula of the retina. Here, they help protect cells from damage caused by free radicals and light.

According to Health, consuming foods rich in lutein and zeaxanthin can increase macular pigment optical density (MPOD), an indicator reflecting the concentration of these two carotenoids in the macula. Higher MPOD is linked to better visual function.

Egg yolks are rich in lutein and zeaxanthin, which are beneficial for eyes. Photo: Bui Thuy

Contains vitamin A essential for vision

Eggs also provide vitamin A, a nutrient essential for retinal function. Vitamin A helps form rhodopsin, a light-sensitive protein that enables the eyes to detect light, especially in low-light conditions.

Severe vitamin A deficiency can affect night vision and cause some eye problems. However, eggs are just one of many dietary sources of vitamin A. Foods like liver, milk, and yellow-orange vegetables also provide this nutrient.

How should eggs be eaten to support eye health?

If the goal is to supplement eye nutrients, consuming whole eggs provides more components than just using egg whites. Egg whites primarily contain protein, while egg yolks offer lutein, zeaxanthin, vitamin A, choline, and selenium.

According to WebMD, one large egg provides about 6 g of protein, along with many vitamins and minerals. Therefore, for individuals without specific medical advice, eating whole eggs can be a part of a diverse diet, rather than consuming only egg whites.

Eggs can be boiled, steamed, or prepared with a moderate amount of oil, combined with leafy green vegetables such as spinach, kale, or broccoli. These foods also provide lutein and zeaxanthin, diversifying the nutrient sources for eyes.

Lutein is fat-soluble, so consuming lutein-rich foods with an appropriate amount of fat can aid absorption. For instance, eggs can be combined with green vegetables and a little olive oil in the same meal.

Eggs can contribute essential nutrients for eyes but do not replace medication or ophthalmological treatments. Individuals with macular degeneration or retinal diseases should follow their doctor's guidance and not self-increase egg intake or use lutein supplements for treatment purposes.

By Bao Bao (Compiled)