Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy, and may help reduce your risk for developing eye conditions. Serious eye conditions may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants. Eye conditions that you may be able to prevent with a healthy diet include:
- cataracts, which cause cloudy vision
- age-related macular degeneration, which can limit your eyesight
- glaucoma
- dry eyes
- poor night vision
These antioxidants ward off oxidants that can affect your health in negative ways.
Your eyes need many types of antioxidants to stay healthy. These include:
- lutein
- zeaxanthin
- vitamins A, C, E
- beta-carotene
- omega-3 fatty acids
- zinc
A balanced diet is best created with a variety of proteins, dairy, fruits, and vegetables. Try to eat a rainbow during your day, incorporating many types of foods in many different colors.
You should limit consumption of unhealthy foods that are processed, contain saturated fats, or are high in sugar.
Table of Contents
Best Foods For Your Eyes.
1. Fish
Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids.
These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes.
Consider incorporating fish into your meal plan a few days a week. When buying salmon, choose a wild-caught version instead of farm-raised salmon. That’s because farm-raised salmon has and less omega-3s than wild-caught salmon.
Salmon, and most fish, can be grilled or broiled. Try seasoning it with fresh herbs, lemons, and salt and pepper for a simple and delicious dinner.
2. Eggs
Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea.
Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts. The retina is the back of the eye. Zinc also helps eyes see at night.
Eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to enjoy eggs is by hard-boiling them. Try them in salads and sandwiches. You can even eat a hardboiled egg for a snack.
3. Almonds
Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts.
You should aim for about 22 international units (IU), or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.
You can enjoy almonds as a snack at any time. They are also tasty in your breakfast cereal, yogurt, or in salads. Just remember to keep an eye on serving size.
4. Dairy
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver.
Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina.
This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits.
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