Eggs and Eye Health

You may be a huge fan of chocolate eggs; however, this post is about chicken eggs. When it comes to preserving healthy eyes, besides routine eye tests, food is a great way to keep your eyes healthy; and what you eat affects what you see. Many articles and studies emphasized the role of certain types of food in reducing the risk of cataracts and age-related macular degeneration (AMD). Eating eggs is among the food types that have been reported to have an effect on increasing macular pigment which is thought to protect the retina from the effect of blue light which is related to the incidence of AMD.

Many studies referred to the effect of eating eggs on the reduction of AMD. Egg yolk contains Carotenoids such as lutein and zeaxanthin that are responsible for forming the macular pigment that protects the retina due to its antioxidant and anti-inflammatory properties that reduces the oxidative stress on photoreceptors. This stress is caused by the excess of high-energy light like blue light and ultraviolet (UV), which are believed to be the cause behind the development of AMD. Carotenoids are natural pigments produced by many plants -such as carrots, pumpkins, and oranges- and give them a red orange color after absorbtion of light short wavelenghts like blue and UV.

On the other hand, a study in the British Journal of Nutrition (2017) found that while eating eggs on a daily basis increased lutein and zeaxanthin levels as well as blood carotenoid levels, no significant changes in vision or in macular pigments appeared. The study was conducted over an eight weeks’ period therefore a greater period may have brought different outcomes.

Nutritionists recommend buying organic eggs that are anti-biotic free and they don’t recommend them cooked or scrambled in an omelet. Instead, soft boiling is best recommended if you want to benefit from all the benefits from eating eggs at breakfast.