Pink blossom, bright yellow cupcakes, a sunset, the red cheeks and smiling faces of your children after playing outside. All things your eyes can register and see. We usually take our eyes and vision completely for granted, but behind our eyes lies a whole system and network that makes it possible for you to actually see. Our eyes also need certain nutrients, including omega-3.
How are our eyes put together?
The eye is a complex organ made up of different parts that work together to make our vision possible. Below you can read 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 against harmful external influences.
- Pupil: The pupil is the opening in the middle 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 low light the pupil becomes larger. This allows our eyes to adapt to different light conditions and ensures good vision.
- Lens: Behind the iris is the lens. This is a clear structure that can change shape to refract light and focus it on the retina, where images are formed.
- Retina: The retina sits at the back of the eye and contains two types of light-sensitive cells: cones and rods. Cones help with seeing colours and details, while rods help with seeing in the dark.
- Optic nerve: The optic nerve consists of a bundle of nerve fibres that send signals from the retina to the brain to be processed into images.
- Eye chamber: The anterior chamber, between the cornea and the lens, is filled with aqueous humour that supplies nutrients to the cornea and 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 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 you can see what is happening in front of you almost instantly.
In short, the 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 sharply at close range, up to a distance of about 20 to 30 centimetres. 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 as blurry and have difficulty seeing details.
Babies' ability to see depth and estimate distances develops as they get older. Babies' colour vision is also not yet fully developed at birth. They see the world mainly in black and white and shades of grey.
What does omega 3 do for your eye?
From babies back to your adult eyes. There are all kinds of nutrients you can put on your plate that will make your eyes happy, including omega-3:
- Astaxanthin: You can find this antioxidant 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 eyesight. Omega-3 is found in oily fish such as salmon, mackerel, tuna and sardines, but also in flaxseed, chia seed 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 pepper 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, plant-based 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 blossom, colourful cupcakes and the little faces of your children or grandchildren. So it is important to take care of them, including with the right nutrition. Fortunately, omega-3 can be found in all kinds of foods. Think of oily fish such as salmon and mackerel, nuts and seeds. That way, our little windows keep looking out at the world sharply.
