LIFESTYLE NEWS - Protecting your eyes from harmful UV rays – yes, get those sunglasses out – and blue light, and having regular eye exams are important to keep your peepers in the best shape possible. 

But the most impactful eye health strategy is to follow a balanced diet that is high in antioxidants, as well as omega-3 fatty acids from oily fish, nuts and seeds.

Antioxidants and vitamins like C and E (yip, you’ll find those in mushrooms too) fight free radical damage to your eyes and ultimately the causes of age-related eye deterioration.

Now, you may ask, what is a free radical and why should you care? It’s all about oxidative stress and how it can damage organs in your body.

“Oxygen-derived free radicals are normally generated in many pathways,” explains a Chilean study titled Antioxidants and the Integrity of Ocular Tissues. “These radicals can interact with various cellular components and induce cell injury. When free radicals exceed the antioxidant capacity, cell injury causes diverse pathologic changes in the organs.”

“An imbalance between oxidants and antioxidants in favour of oxidants is termed oxidative stress and can lead to cell or tissue damage and ageing,” confirms A Review Of The Role of Oxidative Stress In The Pathogenesis Of Eye Diseases by the School of Physiotherapy, Sport Science and Optometry at the University of KwaZulu-Natal.

“Oxidative stress has been implicated in the pathogenesis of many serious systemic diseases such as diabetes, cancer and neurological disorders,” it goes on to say. “Also, laboratory and epidemiological studies have implicated oxidative stress in the pathogenesis of the majority of common serious eye diseases such as cataract, primary open angle glaucoma and age-related macular degeneration.”

Now luckily, fresh mushrooms are literally packed to the gills with antioxidants, the list of which reads like a Latin textbook.

“Mushrooms are nutrient-dense and come with unique nutrient properties,” explains Cedars-Sinai cancer dietitian Meghan Laszlo. “Mushrooms are a rich source of two powerful antioxidants – glutathione and ergothioneine – which help shield cells from damage and support immune function.”

As ergothioneine may help mitigate some of the chronic diseases associated with ageing, many researchers have come to call it the “longevity nutrient”.

“Ergothioneine is a specific antioxidant found in Agaricus bisporus [supermarket button, Portabellini and Portabello mushrooms], which is necessary for healthy eyes, kidney, bone marrow, liver and skin,” states researcher Sardar Singh Kakraliya from Sher-e- Kashmir University of Agricultural Science and Technology of Jammu-Jammu.

The beta-glucans in mushrooms also indirectly play a part in optimum eye health. “A diverse collection of polysaccharides (beta-glucans) and minerals isolated from mushrooms is responsible for regulation and strengthening the human immune system,” notes Sardar.

Having a strong immune system means it is able to continually fight against general inflammation and infections that can lead to vision loss.

So now we know why the antioxidants in mushrooms are such a boon to eye health, here’s how to make the most of them. Simply add more fresh mushrooms to as many meals as possible each and every day – they are inexpensive, nutrient rich and taste amazing.

Visit https://rebrand.ly/b3k3tok for a diverse and delicious menu of mushroom-forward meals, like Mushroom, Mango & Halloumi Salad https://rebrand.ly/e8ad3b – particularly good now that it’s spring!

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