As the holidays and the new year are quickly approaching, you might be looking for foods that improve your health. Luckily, many foods that make you look and feel better can help you see better, too. Like your heart, your eyes rely on arteries for oxygen and nutrients. If you consume fatty, unhealthy foods, you risk clogging those arteries. Food that is bad for your heart is also bad for your eyes, so try adding some of these eye-healthy foods to your diet.
Dark, Leafy Greens
Lutein and zeaxanthin are antioxidants rich in vitamins A, C, and E and are found in leafy greens like kale, spinach, and collard greens. Lutein and zeaxanthin can also be found in romaine lettuce, broccoli, peas, and turnips. These nutrients are key to protecting the macula, the part of the retina that helps us see fine details. A diet of vitamins A, C, and E can lower your risk of eye diseases like macular degeneration and cataracts as well.
Fish
Fish are rich in omega-3 fatty acids. Not only does omega-3 improve retina health, but it also improves the eye’s tear functions, helping patients with dry eyes. Salmon, sardines, and herring have the most omega-3 fatty acids. Tuna, halibut, and trout are also excellent sources of omega-3 that can lower your risk of developing glaucoma and age-related macular degeneration (AMD).
Citrus Fruits
Vitamin C is an important antioxidant for eye health. Vitamin C helps to repair and grow new tissue cells that were damaged by environmental factors (smoking, sun damage, etc.) and unhealthy eating. Citrus fruits like lemons, oranges, and grapefruits are rich in vitamin C. Vitamin C can also be found in bell peppers, tomatoes, strawberries, and peaches. Like other antioxidants, a diet enriched with vitamin C can lower the risk of cataracts and AMD.
Orange-colored Fruits and Vegetables
The retina requires vitamin A to function properly. Low levels of vitamin A can lead to dry eye, night blindness, and even vision loss. Orange-colored vegetables, like carrots and sweet potatoes, are amongst some of the best natural sources of vitamin A. Fruits like cantaloupe and apricots are another great source of vitamin A.
Nuts and seeds
A diet consisting of plenty of vitamin E can lower your risk of age-related damage and keep cells healthy. Nuts like walnuts, peanuts, and brazil nuts are rich in vitamin E as well as omega-3 fatty acids. Chia seeds, flax seeds, and hemp seeds are also full of these antioxidants that can improve your overall eye health.
Although age and genetics play a role in the predisposition of eye problems,
a rich diet of fruits, fish, nuts, and vegetables can lower the risk of additional eye problems. When it comes to your health, don’t take your eyes for granted. Instead, add some of these foods to your diet to feel better and see better.
