What Peanut Butter Can Do To Protect Your Eyes

Peanut butter is a widely adopted and popular spread that has been a household pantry staple for decades. It is a versatile ingredient you can use in dozens of ways, like on sandwiches, in stir-fry recipes, or even as a snack right out of the jar. But beyond its creamy texture and delectable taste, peanut butter can also help protect your eyesight. This nutrient-dense food contains essential vitamins, minerals, and antioxidants that are beneficial for maintaining good eye health. 

For instance, a tablespoon serving of peanut butter contains about 10% of the recommended daily vitamin E intake (per Healthline). This antioxidant helps protect your eyes from free radicals that can cause damage to your cells. In addition, peanut butter is a good source of zinc and niacin, all of which are beneficial to your eyes. You can help protect your eyesight and maintain good eye health by incorporating peanut butter into your diet.

One of the most important nutrients in peanut butter is vitamin E. This powerful antioxidant plays a vital role in combating the harmful effects of aging and environmental factors on your eyes. The American Optometric Association (AOA) explains that it helps to protect your vision by neutralizing free radicals and reducing oxidative stress in the cells of your eyes.

You can also get 84% of the vitamin B3 (niacin) you need in a day from a serving of peanut butter (per Healthline). A 2020 clinical trial led by Melbourne researchers suggests that vitamin B3 could play a critical role in protecting against cell damage in your retinas that can lead to blindness in glaucoma.

In addition, peanut butter is also an excellent source of zinc. According to a 2019 study published in Molecular Nutrition and Food Research, the retina and choroid contain high amounts of zinc, but these levels decrease with age. Zinc plays a critical role in maintaining the structural integrity of your retina, which is vital for maintaining clear vision and being able to see well at night.

As you grow older, your eyesight may become more susceptible to problems. The phrase "you are what you eat" is relevant when considering the connection between nutrition and protecting your eyes. For instance, age-related macular degeneration (AMD) is a condition that can cause vision loss in people over 50. The Macular Disease Foundation Australia states that good nutrition can increase the risk of developing it and even slow the progress of AMD. Nutrients in foods like peanut butter, such as vitamin E and zinc, can help prevent AMD by fighting off oxidative stress. Similarly, cataracts, the clouding of the eye's lens, have been associated with nutritional deficiencies (per the AOA). 

By making sure you have enough of the essential vitamins and minerals in your diet, you can help keep your eyes healthy and protect them from the aging process and environmental factors, setting yourself up for a brighter future. Make sure you're eating foods like peanut butter for the nutrients you need for clear, healthy eyesight.