Eight best foods for eye health
Eight best foods for eye health
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People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly decrease the risk of eye health problems.
An explosion of food-related research shows a strong connection between food and health. Growing evidence supports the idea that vitamins and minerals in various foods fuel your body and protect vision for the long haul.
- 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 those offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
- sardines
- anchovies
- herring
- tuna
- salmon
- trout
- mackerel
- 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 and legumes that are good for eye health include:
- peanuts
- lentils
- walnuts
- Brazil nuts
- cashews
- 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:
- chia seeds
- flax seeds
- hemp seeds
- 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 contain:
- spinach
- kale
- collards
- 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.
- Sweet potatoes
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
- Eggs
Eggs are an excellent source of lutein and zeaxanthin, which can decrease the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.
- Water
It may come as no surprise that a fluid necessary to life is also vital to eye health.
Drinking plenty of water can prevent dehydration, which may decrease the symptoms of dry eyes.