A healthy pair of eyes, especially at an older age is no less than a blessing, as can be vouched by those who are suffering from some kind of vision loss issues.
That’s why it’s so imperative to take care of your eyes and vision in every possible manner, including what you consume as food.
In this article, we look at the evidence for 12 nutrient-rich foods to boost eye health.
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:
• tuna
• salmon
• trout
• mackerel
• sardines
• anchovies
• herring
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
2. Citrus Fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that helps to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
• lemons
• oranges
• grapefruits
3. Carrots
Have you ever wondered there might be a certain degree of truth to the age-old adage that rabbits never wear glasses? With rich amounts of beta-carotene – an antioxidant carotenoid converted to vitamin A by your body – quite essential for a healthy vision, the significance of carrots seems more reality than fiction.
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.
4. Sweet Potatoes
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
5. Raw Red Peppers
Bell peppers give you the most vitamin C per calorie. That's good for the blood vessels in your eyes, and science suggests it could lower your risk of getting cataracts. It's found in many vegetables and fruits, including bok choy, cauliflower, papayas, and strawberries. Heat will break down vitamin C, so go raw when you can. Brightly colored peppers also pack eye-friendly vitamins A and E.
6. Nuts and Legumes
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 are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:
• walnuts
• Brazil nuts
• cashews
• peanuts
• lentils
7. Seeds
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds are available for purchase in most grocery stores and markets . Seeds high in omega-3 include:
• chia seeds
• flax seeds
• hemp seeds
8. Leafy Green Vegetables
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Well-known leafy greens include:
• spinach
• kale
• collards
9. 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.
10. 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.
11. Blueberries
A little gem of a fruit when it comes to the richness in anthocyanins, potent antioxidants capable of crossing the blood-retina barrier with ease while providing extra vision protection, blueberries are amazing for eye health. They also help improve the vision of people suffering from normal tension glaucoma, the type of glaucoma in which the optic nerve is damaged.
12. 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.
Conclusion
Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.
People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.
People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.
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