Moringa powder has many benefits for your eyesight. It’s rich in beta-carotene, lutein, zeaxanthin, vitamin C and vitamin E. These compounds protect your eyes.
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 your eyes, 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 100g (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 100g. 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).
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 the eyes.
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.
Lutein & zeaxanthin in moringa powder protects your vision
Moreover, moringa powder is rich in lutein and zeaxanthin. It contains about 36 mg of lutein and 5.5 mg of zeaxanthin per 100g (6).
In addition, moringa powder is good for your eyes, as it’s the richest common food in lutein and zeaxanthin.
Just for comparison, the 2nd-richest food in lutein and zeaxanthin is dandelion greens. They contain 13.6 mg of lutein and zeaxanthin per 100g. 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. 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. Especially, 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).
Lutein and zeaxanthin protect eyesight by absorbing the dangerous blue light rays. Hence, they protect the retina from phototoxic light damage.
Lutein and zeaxanthin are also present in the lens of the eye as well.
You’ll find a wide variety of moringa supplements on iHerb.
The high vitamin C content of moringa powder protects eyesight
Moringa powder may contain 270-870 mg of vitamin C per 100 gr (6). It depends on many factors, like the processing method.
Therefore, just a tablespoon of moringa powder may contain up to 60 mg of vitamin C. That’s 67% of the Daily Value (DV)!
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.
Vitamin E in moringa protects eyesight
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 g. A tablespoon of moringa powder may provide up to 10.8 mg of vitamin E. That’s 72% of the DV.
Nuts (almonds, in particular), seeds, and vegetable oils are the best sources of vitamin E.
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. Flaxseeds, chia seeds, walnuts, and hemp seeds are particularly rich in omega-3s.