Moringa powder can protect your good eyesight, among other health benefits, as it’s rich in beta-carotene, lutein, zeaxanthin, vitamin C and vitamin E.
Foods which protect your eyesight
- omega 3 fatty acids,
- vitamin E,
- and vitamin C.
Foods rich in these nutrients are important for eye health. Moreover, they can preserve your good eyesight, or even reduce the risk of certain eye diseases.
Moringa powder protects eye-sight, due to its high beta-carotene content
According to a study of the University of Milan, scientists measured the amount of beta-carotene in moringa powder (Moringa oleifera). Moringa powder contains about 28.5 mg of beta-carotene per 100 gr (3).
That’s a huge dose. Just for comparison, the 2nd-richest common food in beta-carotene is sweet potatoes. They contain about 9 mg of beta-carotene per 100 gr. Other foods rich in beta-carotene are carrots (8.3 mg), dandelion greens (5.9 mg), spinach (5.6 mg), beet greens (3.8 mg), and kale (2.9 mg) (4).
Certainly, a whole food, plant-based diet is the best way to boost your daily intake of beta-carotene, and you protect your vision.
Why is beta-carotene important for eyesight?
Beta-carotene is a naturally occurring plant pigment that is converted into vitamin A in the body. It’s one of the most powerful and well-studied carotenoids. Carotenoids have potent antioxidant action, fighting free radicals in the body.
Furthermore, beta-carotene seems to reduce the risk of developing age-related macular degeneration (5).
Also, vitamin A is important for the proper function of the cornea; the outer layer of the eye.
Most noteworthy, beta-carotene is the primary dietary source of provitamin A. Vitamin A may protect us from eye inflammation and eye infections.
There isn’t a recommended daily intake for beta-carotene, though. Scientific data shows that about 3-6 mg of beta-carotene per day, from dietary sources, is good for you (5).
Most people fail to consume this amount, though. The average intake of beta-carotene in the U.S. is only 2.7 mg a day.
Moringa powder protects vision as it’s high in lutein & zeaxanthin
Moreover, moringa powder is rich in lutein and zeaxanthin. It contains about 36 mg of lutein and 5.5 mg of zeaxanthin per 100 gr (6).
Moringa powder is the richest common food in lutein and zeaxanthin. By far…
Just for comparison, the 2nd-richest food in lutein and zeaxanthin is dandelion greens. They contain 13.6 mg of lutein and zeaxanthin per 100 gr. Other foods high in lutein and zeaxanthin are watercress (5.7 mg), basil (5.6 mg), Brussels Sprouts (1.6 mg), beet greens (1.5 mg), dried tomatoes (1.4 mg), and broccoli (0.7 mg) (7).
Why are lutein & zeaxanthin important for good vision?
Lutein and zeaxanthin are powerful carotenoids with antioxidant properties.
Most noteworthy, they have been linked to a reduced risk of age-related diseases. Lutein and zeaxanthin may prevent or even improve both age-related macular degeneration and cataracts (8).
In fact, lutein and zeaxanthin are present in high concentrations in the eye. Particularly in the retina of the eye. Actually, the retina of the eye has the highest lutein and zeaxanthin content than any other human tissue (9). Furthermore, lutein and zeaxanthin are also present in the lens of the eye.
Lutein and zeaxanthin protect eyesight by absorbing the dangerous blue light rays. Hence, they protect the retina from phototoxic light damage.
The high vitamin C content of moringa powder protects eyesight
That’s easy to get more than enough vitamin, following a healthy, plant-based diet. Fruits and vegetables are the best sources. For instance, oranges (33 mg per 100 gr), lemons (53 mg per 100 gr), kiwi (92 mg), peppers (80-340 mg), broccoli (89 mg), kale (93 mg), and cauliflower (48 mg) are all good sources. See the whole list here.
Moringa powder may contain 270-870 mg of vitamin C per 100 gr (6). It depends on the processing method and growth region.
Therefore, just a tablespoon of moringa powder may contain up to 60 mg of vitamin C. That’s 67% of the daily recommended intake!
Many studies have associated vitamin C intake with a decreased risk of cataracts. For better results, scientists propose the consumption of at least 300 mg of vitamin C per day.
Another study showed that people at high risk for age-related macular degeneration could delay the progression of the disease, if they increased the consumption of vitamin C, along with beta-carotene, vitamin E and zinc.
Seeds and nuts are the best sources of zinc.
Moringa powder protects eyesight due to its high vitamin E content
According to the Office of Dietary Supplements, we need about 15 mg of vitamin E per day (11).
Moringa powder is rich in vitamin E as well. It has approximately 155 mg of vitamin E per 100 gr (6). So, a tablespoon of moringa powder may provide up to 10.8 mg of vitamin E. That’s 72% Daily Value.
Nuts, seeds, and vegetable oils are the best sources of vitamin E.
Certainly, moringa powder is an excellent source of vitamin E. It’s a great way to boost your daily intake of vitamin E. Especially, if you don’t want to get many calories. A tablespoon has only 20 calories. On the other hand, seeds, nuts, and vegetable oils are pretty high in calories.
Moringa powder is rich in chlorophyll
Additionally, moringa powder is a food rich in chlorophyll. Fresh moringa leaves contain approximately 2.1 mg of chlorophyll per gram. Moreover, moringa powder contains up to 8.2 mg of chlorophyll per gram (6).
The high amount of chlorophyll is the reason for the dark green color of moringa powder. Furthermore, the higher the chlorophyll content, the better the quality of moringa powder.
Other foods high in chlorophyll are wheatgrass powder (5.3 mg per gram), celery (4.5 mg), Brussels sprouts (3 mg), matcha green tea (1.8 mg), kale (1.45 mg), broccoli (1.4 mg), and spinach (0.85 mg).
In fact, moringa powder, wheatgrass powder, and algae, such as chlorella, have the highest amount of chlorophyll.
Chlorophyll is good for you, as it can increase oxygen supply to tissues, alkalize the body, increase collagen production, detoxifies the body, boosts the immune system, or even help prevent some types of cancer (12).
Other foods that promote good eyesight
Last, but not least, according to the American Optometric Association, we should consume omega 3 fatty acids to protect our good vision (1).
Flaxseeds, chia seeds, walnuts, and hemp seeds are particularly rich in omega-3s.
You could take EPA and DHA supplements from algae, just to be sure you consume adequate amounts of the precious omega-3s.