Pink blossoms, bright yellow cupcakes, a sunset, the rosy cheeks and smiling faces of your children after they have played outside. All things that your eyes can register and see. We usually take our eyes and sight for granted, but behind our eyes lies an entire system and network that ensures you can actually see. In addition, our eyes require certain nutrients, including omega-3 .
How are our eyes put together?
The eye is a complex organ made up of various parts that work together to make our vision possible. Below you will find an explanation of the different parts of the eye:
- Cornea : The cornea is a clear, dome-shaped part at the front of the eye. It helps refract light rays and protects the eye from harmful external influences.
- Pupil : The pupil is the opening in the center of the iris that regulates the amount of light entering the eye.
- Iris : The iris regulates how much light enters the eye by opening and closing the pupil. In bright light, the pupil becomes smaller, and in dim light, the pupil becomes larger. This allows our eyes to adapt to different lighting conditions and ensure good vision.
- Lens : Behind the iris is the lens. This is a clear structure that can change shape to refract light and focus it onto the retina, where images are formed.
- Retina : The retina is located at the back of the eye and contains two types of light-sensitive cells: cones and rods. Cones help with seeing colors and details, while rods help with seeing in the dark.
- Optic nerve : The optic nerve consists of a bundle of nerve fibers that send signals from the retina to the brain for processing into images.
- Chamber : The anterior chamber, between the cornea and the lens, is filled with aqueous humor that supplies nutrients to the cornea and the lens, and helps maintain the shape of the eye.
- Vitreous body : This jelly-like tissue behind the lens helps maintain the shape of the eye.
From our eye to the brain: how can we see?
When you look at something, light enters through your pupil (the black opening in your eye). The lens in your eye helps to bend the light and focus the image on your retina. The retina, at the back of your eye, contains cells that respond to light. These cells capture the image and convert it into electrical signals. The electrical signals from the retina travel along the optic nerve to your brain. In the brain, these signals are processed into an image that you can see and understand. This happens very quickly, so that you can see what is happening in front of you almost immediately.
In short, light enters your eye, is converted into electrical signals by your retina, and is then sent to your brain, where it is processed into the image you see.
Looking through the eyes of babies
For babies, vision works differently than for adults. At birth, babies' vision is not yet fully developed. Newborn babies can only see clearly at close range, up to a distance of approximately 20 to 30 centimeters. This is roughly the distance between their face and their mother's face during feeding. Their vision is still weak. They often see the world blurry and have difficulty seeing details.
Babies' ability to perceive depth and estimate distances develops as they get older. Babies' color vision is also not fully developed at birth. They see the world primarily in black and white and shades of gray.
What does omega-3 do for your eyes?
From babies back to your adult eyes. There are, after all, all kinds of nutrients you can put on your plate that make your eyes happy, including omega-3:
- Astaxanthin : This antioxidant is found in salmon, trout, shrimp, lobster, and crab, among others.
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Omega-3 fatty acids : Essential fatty acids such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are important for our eyes. DHA specifically is good for vision and helps maintain sharp vision. Omega-2 is found in fatty fish such as salmon, mackerel, tuna, and sardines, but also in flaxseed, chia seeds, and walnuts.
Do you eat little or no fish ? Then a fish oil or plant-based algae oil is an option! - Lutein and zeaxanthin : These carotenoids are present in green leafy vegetables such as spinach, kale, broccoli, and Brussels sprouts, but also in yellow and orange vegetables such as corn, bell peppers, and pumpkin.
- Fat-soluble vitamins A and E : Vitamin A is found in liver, sweet potatoes, carrots, kale, and eggs. Vitamin E is found in nuts, seeds, vegetable oils, and green leafy vegetables.
- Vitamin C : Vitamin C is found in citrus fruits such as oranges, kiwis, and strawberries, but also in bell peppers, broccoli, and kale.
- Zinc: This mineral plays a role in the functioning of the retina and is found in oysters, red meat, poultry, pumpkin seeds, and legumes such as lentils and chickpeas.
In conclusion
Our eyes play an important role in our daily lives. Imagine not being able to see that sunset, beautiful blossoms, colorful cupcakes, and the little faces of your children or grandchildren. It is therefore important to take care of them, including through proper nutrition. Fortunately, omega-3 can be found in a variety of foods. Think of fatty fish such as salmon and mackerel, as well as nuts and seeds. This way, our little windows keep looking out at the world with sharp focus.
