Good healthy food choices are not only important to maintain your weight, but it is also extremely beneficial for your overall health which includes your precious vision too. Certain vitamins and minerals are known to strengthen and safeguard your eyes by preventing eye disease. Here are 10 foods you should include in your diet to improve your eye health:
1.Leafy green vegetables: Greens vegetables like kale, spinach, or collards are filled with vitamin C. These vegetables strengthen the blood vessels in your eyes and help prevent cataracts. Moreover, vitamin E, lutein, and zeaxanthin are known to prevent cataracts along with slowing down the progression of age-related macular degeneration (AMD).
2.Orange vegetables and fruits: Orange foods like carrots, sweet potatoes, butternut squash, cantaloupe, mangoes, orange peppers, and apricots are rich in beta-carotene. These help improve night vision and also slow down the progression of AMD. Orange foods work best when taken in combination with vitamins C and E and zinc.
3.Oily Fish: Oily fish are filled with Omega-3 fatty acids that strengthen the immune system and protect the cells and nervous system. These are great for the development of the eye and vision. Also, these alleviate dry eye symptoms and help prevent AMD and glaucoma. So, try to include salmon, mackerel, tuna, or trout in your diet.
4.Beans and legumes: Zinc helps in the production of melanin, a pigment that protects the eye. In addition, zinc also helps to reduce the progression of AMD and night blindness. Beans and legumes like chickpeas, black-eyes peas, kidney beans, and lentils are a great source of zinc.
5.Eggs: Eggs should be a regular item in your diet as they are a source of zinc, lutein, and zeaxanthin, and vitamins A and D. Eggs prevent dry eyes and also can protect yourself from night blindness.
6.Squash: Squash is high in lutein and zeaxanthin, and vitamin C.Winter squash is filled with vitamin A and Omega 3 fatty acids, whereas summer squash is filled with zinc. So, whatever may be a reason, do not forget to eat squash.
7.Cruciferous vegetables: Broccoli, cauliflower, and brussels sprouts are a combination of nutrients including vitamins, A, C, and E, zeaxanthin, lutein, and beta-carotene. These protect the cells in your body and your eyes from free radicals that may break down healthy tissue and cause harm.
8.Nuts and seeds: Nuts and seeds, including sunflower seeds, almonds, peanuts, hazelnuts, etc., are rich in vitamin E, a powerful antioxidant. Also, Flax and chia seed are good sources of omega 3, vitamins, and antioxidants. These boost your body’s immune system and help fight against AMD, dry eye, and other diseases.
9.Lean meat, poultry, oysters, and crab meat: Animal products are good sources of zinc, so try to add them to your diet.
10.Berries: Berries are rich in bioflavonoids that protect your eyes from AMD and cataracts. So, try to eat strawberries, cherries, and blueberries.
How you should take vitamins and in what quantity really varies from person to person. In general, it’s better to take vitamins in the form of food in the right proportion rather than supplements. However, in some conditions like irritable bowel syndrome, Crohn’s disease, or allergies, you should avoid certain food. In such cases, lutein and Omega 3 supplements are a better option than actual food. Although vitamins and minerals are good for our eyes and health, you should take them in proper quantity and not in excessive amounts, and in cases of supplements, always consult your doctors.
So, fill your plate with fruits, vegetables, and nuts and not processed food with sugar. Healthy eating habits will help you live a healthy life with good vision.
If you want to know more about eye care or looking to go for comprehensive eye care, you can book an appointment or contact us.