8 Foods to Boost Your Eye Health

lot of different food on the table

Remember how our parents always told us to eat more carrots as they would make our eyes better? Well, believe it or not, this is not just a myth!

Many people feel that deteriorating vision is a natural part of aging and from excessive use of the eyes. In reality, eye health problems may be considerably reduced by maintaining a good diet and regular exercise.

In the same way that a healthy diet benefits your heart and general well-being, it also helps your eyes. And it doesn’t have to be a boring diet – a wide range of mouthwatering options are available to boost your eye health and keep your vision sharp!

How Can Food Boost Your Eye Health?

Studies have shown that nutrients like omega-3 fatty acids, lutein, cooper, and zeaxanthin can significantly boost your eye health. 

Your heart and eyes can benefit from eating a diet full of fruits, veggies, and whole grains that are low in fat.

As the heart relies on a much larger artery for oxygen and nutrition, the eyes rely on smaller arteries for the same purpose. That way, maintaining the health of your arteries will benefit your vision. 

But, where can you find all of these nutrients in foods available at local farmer’s markets and shops? 

Healthy Nutrients Can Be Found In a Variety of Foods 

1. Vitamin A

Carrots, sweet potatoes, melons, apricots, and mangos are just a few examples of orange-colored foods high in beta-carotene, a vitamin A form that aids with night vision, the capacity of your eyes to adapt to darkness.
Did you know that one sweet potato provides more than half of your daily dose of vitamin C and a little bit of vitamin E?

2. Fish

Many nutritionists believe that eating a diet high in omega-3 fatty acids from cold-water fish may lessen the likelihood of developing eye issues in later life. The best choices of fish you can make are:

    • Salmon
    • Tuna
    • Sardines
    • Halibut
    • Trout   

Omega-3 fatty acids appear to defend against age-related macular degeneration (AMD) and glaucoma as well, but what’s even more interesting is that people who suffer from dry eyes may also benefit from eating fish.

eye food 02
Image by Rob Owen-Wahl from Pixabay

3. Leafy greens

Vitamins C and E are abundant in a variety of leafy greens, including kale, broccoli, spinach, turnip greens, and collard greens. What’s also great about leafy greens is that they are full of lutein and zeaxanthin, nutrients that keep the macula healthy. 

Your risk of eye illness, especially AMD and cataracts, can be reduced by taking these plant-based sources of vitamin A. Usual Western diets aren’t rich in these nutrients, so including them in your meals can boost your eye health.

4. Legumes and beans

Zinc assists in retinal health and may shield your eyes from light-induced damage. On the other hand, it has the potential to reduce your body’s supply of copper, an essential mineral for the formation of hemoglobin. 

To avoid that, incorporate more beans into your diet. Legumes like black-eyed peas, lima beans, kidney beans, and garbanzo beans can be used to enhance both protein and fiber at the same time. 

Fatty fish, lean red meat, chicken, and fortified grains are other good sources of zinc.

5. Vitamin C

Optimal eye health is dependent on vitamin C. It serves as an antioxidant, which means it helps the body resist harm from items we eat, bad behaviors, and the environment. 

Inflammatory chemicals known as free radicals can be produced by fried meals, smoking cigarettes, and the sun’s ultraviolet radiation. Vitamin C aids in tissue regeneration and repair. AMD and cataracts can be prevented or delayed by taking these antioxidant foods.

Here are more foods rich in vitamin C:

  • Oranges 
  • Grapefruits
  • Lemon 
  • Cauliflower
  • Peach
  • Strawberries
  • Raw red bell peppers
  • Tomatoes

6. Nuts

An ounce of almonds or sunflower seeds provides half of the daily vitamin E intake recommended for adults by the United States Department of Agriculture. 

Vitamin E, along with other nutrients, has been shown to reduce the progression of age-related macular degeneration. In addition, it might help prevent cataracts from developing in the first place. 

7. Eggs

A fantastic offer all around; the body better absorbs the lutein and zeaxanthin in an egg’s yolk because of the zinc in the egg. These chemicals’ yellow-orange tint prevents your retina from being damaged by harmful blue light. 

The macula, the region of the eye that governs central vision, gets more protective pigment from these supplements.

8. Water

No matter how much emphasis we spend on it, it never seems to be enough to remind us how crucial water is for the proper functioning of our bodies. Dehydration can worsen dry eye symptoms, so drinking plenty of water is crucial to stay hydrated and boost your eye health.

Eating Healthy Isn’t The Only Way of Ensuring Better Vision

While improving your nutrition is a terrific first step toward better eye health, it is by no means the sole one. The health of your eyes can also be affected by adding new habits into your daily routine, so we propose that you do the following:

  • Stop smoking as it produces inflammatory free radicals in your body.
  • Wear sunglasses with UV protection on hot summer days.
  • Attend routine eye checkups, especially if eye illness runs through your family history.
  • Incorporate eye exercises into your day-to-day life.  

Also, did you know that diabetes is one of the primary causes of blindness? People with diabetes should keep a close eye on their blood sugar levels and eat fewer carbohydrates while focusing on meals with a low to moderate glycemic index.

Early treatment of eye health problems might prevent initial symptoms from worsening. Individuals who notice changes in their vision, such as reduced peripheral vision, distorted vision, or changes in visual clarity, should make an appointment with an optometrist or ophthalmologist for a full eye exam.