You may have heard people say that eating carrots is good for your eyes, and it’s true! But it’s not the only food that can help improve eyesight. The foods you eat affect your eye health more than you might think. If you want to strengthen your overall eye health through your diet, then there are plenty of other foods to consider adding to your menu. Take a look at the list below for 9 foods that help improve your eyesight.
Which ones are you already eating and which ones do you need to start incorporating into your meal plan?
Carrots
Let’s start with carrots. Rich in vitamin A and beta carotene, carrots are great for your vision.
Vitamin A plays an important part in maintaining good vision and the beta carotene helps your body make more of the vitamin A.
Leafy Greens
Leafy greens are an amazing source of the antioxidants lutein and zeaxanthin, both of which help with preventing eye conditions like cataracts from developing. Vitamin C, which is also good for your eyes, can often be found in leafy green vegetables as well. The most well-known are spinach, kale, and collard greens.
Try adding these to your diet today!
Fish
Omega-3 fatty acids, which can be found in oily fish, are fantastic for helping protect against dry eyes and can even help with cataract prevention. Some examples of oily fish are salmon, tuna, mackerel, sardines, trout, anchovies, and herring.
If you are unable to obtain omega-3 fatty acids from fish because of dietary restrictions, then there are alternatives in the form of supplements.
Eggs
Just like leafy greens, eggs are rich in the antioxidants lutein and zeaxanthin and are also a great source of vitamins A, C, and E. These vitamins and nutrients can help with issues such as dry eyes as well as age-related vision loss.
Nuts
Nuts are rich in omega-3 fatty acids and vitamin E, which helps protect against dry eyes and improve eye health. These include favorites such as pistachios, walnuts, almonds, and cashews.
Legumes
Peanuts, lentils, and kidney beans are good examples of legumes that are rich in bioflavonoids and zinc which can help decrease the risk of cataracts and macular degeneration.
Seeds
Similar to nuts and legumes, seeds and seed oils can be rich in omega-3 fatty acids, helping protect against dry eyes, cataracts, and macular degeneration. Some examples are sunflower seeds, chia seeds, flax seeds, and hemp seeds.
Citrus Fruits
Everyone knows that vitamin C is good for you, but did you know that it helps with your eye health? Lemons, oranges, and grapefruits are rich in vitamin C which can help with age-related eye damage and reduce the risk of cataracts.
Whole Grains
Whole grain foods with a low glycemic index are rich with vitamin E, zinc, and niacin which helps reduce the risk of age-related macular degeneration and supports overall eye health. Some great examples of whole grain foods include whole-wheat breads, whole-wheat pasta, brown rice, and quinoa.
For more information on protecting your eyes, preventing eye disease, and other general eye health tips, visit Look Optometry.
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