5 of the Best Foods to Eat for Eye Health
Nutrition is an important factor that plays a pivotal role in eye health. Eat the right foods, and your eyes will have the nutrients it needs to maintain optimal vision and function. There are plenty of foods other than carrots that promote healthy eyes.
Leafy greens are exceptionally healthy and contain an antioxidant known as zeaxanthin, which has been shown in studies to lower the risk of cataracts and macular degeneration. While there are various types of greens, aim for the ones darker in color and texture; these tend to be more nutrient-dense.
For those who consume animal-derived products, you can also eat more eggs. While the yolk is often vilified for its high cholesterol content, studies show that it’s actually a rich source of zinc and lutein, both of which are known for preventing macular degeneration. Studies suggest, though, that too much zinc can actually have the opposite effect and be detrimental to eye health, so be sure to keep the intake at moderate levels.
If you enjoy fruits, then feel free to add more citrus fruits and berries to your diet. This includes foods like oranges, tangerines, and blueberries, all of which are chockfull of vitamin C, an essential element for fighting off cataracts. It has also been shown to aid in the formation and maintenance of collagen found in the cornea as well as promoting healthy function of capillaries in the retina.
For a mid-meal snack, consider consuming more nuts and seeds. These are both high in vitamin E. Aside from being good for your skin, vitamin E has also been shown to protect the cells in your eyes from harmful free radicals. A single ounce of almonds, hazelnuts, or sunflower seeds contain one-third of the recommended daily serving of vitamin E.
Finally, you should also consider fish, which has long been touted for its rich concentrations of omega-3 fatty acids. Eye health is just one of many benefits of omega-3s. Research has shown that the essential oil is valuable for promoting retinal function, visual development, and preventing dry eyes. Aim for fatty fish as these are the types that are rich in the omegas. Examples of fatty fish include sardines, tuna, mackerel, and trout.
Factors like genetics and the environment play a large role in your eye health. However, even if you are at a high risk for developing eye disease or poor vision, a healthy diet can mitigate or stave off the effects of ocular diseases like cataracts and macular degeneration. If you would like to learn more, speak with an optician in Chula Vista.
Jessica is an experienced eye care specialist. You can find her thoughts at optometric advice blog on Blogspot.
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