Are you eating the foods that are best for your eyes? Eating a diet low in fat and rich in fruits, vegetables and whole grains can help not only your heart but also your eyes. This isn’t surprising: Your eyes rely on tiny arteries for oxygen and nutrients, just as the heart relies on much larger arteries. Keeping those arteries healthy will help your eyes.
Do your eyes have all the nutrients they need to help prevent cataracts, macular degeneration, glaucoma and other sight issues?
Read on to learn which foods boost your eye health and help protect against sight-threatening diseases.
1. FISH
Many fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
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- Tuna
- Salmon
- Trout
- Mackerel
- Sardines
- Herring
- Anchovies
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2. NUTS & LEGUMES
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts and legumes that are good for eye health include:
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- Walnuts
- Brazil nuts
- Cashews
- Peanuts
- Lentils
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3. SEEDS
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds high in omega-3 include:
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- Chia seeds
- Flax seeds
- Hemp seeds
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4. CITRUS FOODS
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
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- Lemons
- Oranges
- Grapefruits
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5. DARK LEAFY VEGETABLES
Leafy green vegetables are rich in both lutein and zeaxanthin, can reduce the risk of age-related sight loss and are also a good source of eye-friendly vitamin C.
Well-known leafy greens include:
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- Spinach
- Kale
- Collards
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6. CARROTS
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.
7. SWEET POTATOES
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
8. BEEF
Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.
The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.
Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.
9. EGGS
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.
10. WATER
It may come as no surprise that a fluid essential to life is also vital to eye health.
Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.
A healthy diet is essential for eye health. Maintaining a diet high in antioxidants can prevent the development of serious eye conditions and ensure your eyes work their best.
Try to eat a variety of whole, unprocessed foods on a daily basis. See your doctor if you experience problems with your eyes, as early intervention can prevent more serious conditions from developing.
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