Good eye health begins with the food on your plate. Therefore, one should consider incorporating foods for eye health in their diet. Nutrients like omega-3 fatty acids, zinc, Lutein, vitamin C, and E might help reduce age-related vision problems like cataracts and macular degeneration. To get them, fill your plate with green leafy vegetables (spinach, kale, and collards), fish (Salmon, tuna, and oily fish), Protein sources (eggs, nuts, beans), oranges, and other citrus fruit juices.
Because of the rapidly aging population in the United States, more and more people are suffering from age-related eye problems. Therefore, eye disease has become one of the major concerns today. Studies show that nutrition plays an important role in reducing age-related eye problems. According to the National eye institute, nutrition and eye health studies have shown that consuming certain foods offers ocular nutrition.
Adding certain nutrients to our diet daily, either through foods or supplements, can help save your eyesight. The health nutrients such as carotenoids, vitamin C, zeaxanthin, vitamin E, lycopene, fatty acids, zinc, and omega 3 reduce the risk of certain eye disorders. A well-balanced diet also helps you stay at a healthy weight. This lowers the odds of obesity and related conditions like type 2 diabetes, one of the adults’ major causes of blindness.
Besides a diet, using eye medication, quality eye products, routine eye hygiene, and exercises also play a key role. If you want to buy eye care products online, buy from a renowned website that supplies authentic products. This article looks at some nutrient-rich foods good for the eyes.
Also Read: Top 10 Common Types of Eye Problems
Top Foods For Eyes Health
Research suggests that certain vitamins and nutrients may help slow the progression or prevent several eye conditions. Here are some nutrient-rich foods for the eyes.
- Fish – Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish contain Omega-2 fatty acids. These are considered healthy fats. Omega 3 fatty acids can contribute to visual development and the retina’s health in the back of the eye. They can also help prevent dry eyes. Incorporate fish into your meal plan a few days a week. Pick a wild-caught version instead of farm-raised salmon. This is because farm-raised salmon has more saturated and fewer omega 3s than wild-caught salmon.
Salmon and most fish can be grilled or boiled. Try seasoning it with fresh lemons, salt, pepper, herbs, and pepper for a simple yet delicious dinner.
- Eggs – Eggs are a great food choice for eye health. The yolks in the eggs contain vitamin A, zinc, Lutein, and zeaxanthin, which are all important for health. Vitamin A protects the cornea, the transparent part of the eye that covers the iris and the pupil, and allows light to enter inside. Zeaxanthin and Lutein reduce the chance of serious eye conditions like age-related macular degeneration and cataracts. Zinc supports the retina’s health, the layer at the back of your eyeball. Zinc improves the ability to see at night. A simple way to enjoy eggs is by boiling them. Try them with sandwiches and salads. One can eat eggs anytime- breakfast, lunch, or dinner.
- Almonds – Nuts, especially almonds, are generally good for health. Almonds are a good source of vitamin E. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration and cataracts. Other nuts that contain Vitamin E include hazelnuts, peanuts, and sunflower seeds.
You can enjoy having almonds during snack time. You can also add in your breakfast cereal, yoghurt or a salad. But keep an eye on serving size. Almonds are high in calories, so limit your intake to one to two daily servings.
- Carrots – Research shows eating more fruits and vegetables can help protect against eye disease. What vegetables are good for eye health? Well, carrots are well-known food for healthy eyes. Carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help prevent eye infections and other serious eye conditions. You can keep baby carrots hands for an afternoon snack. Some people love to toss them in salads and soups for added nutrition.
- Kale – Kale is a superfood as it contains many important nutrients, vitamins, and minerals. It is extremely good for health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients play a crucial role in preventing serious eye conditions such as cataracts and age-related degeneration. Antioxidants like Lutein and zeaxanthin are not produced naturally in the body, so you must incorporate them into your diet. Other vegetables high in Lutein are spinach and red peppers.
- Oranges And Citrus Fruits – contain Vitamin C, which is essential for eye health. Vitamins contribute to healthy blood vessels in your eyes. It can combat the development of cataracts and age-related macular degeneration when combined with other vitamins and nutrients. You can drink orange juice, peel one as a snack or toss them to fruit salad.
A healthy diet is essential for maintaining overall health. Having a diet high in antioxidants or consuming healthy foods for the eyes will prevent the development of serious eye conditions and ensure your eyes work their best. Be sure to eat a variety of whole, unprocessed foods daily. Fix an appointment with a health care specialist if you experience eye problems, as early diagnosis and timely treatment can prevent more serious complications.