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A well-balanced diet includes a variety of proteins, dairy, fruits, and vegetables and supplies the nutrients your body needs to work effectively. A balanced diet also helps your body fight off illness, infection, and fatigue. But did you know that what we eat can also prevent or delay age-related eye problems like macular degeneration and cataracts?
The Age-Related Eye Disease Study (AREDS), sponsored by the National Eye Institute, found that certain nutrients like zinc, vitamin C & E, copper, and beta carotene, may reduce the risk of age-related eye health decline by as much as 25%.
Further studies concur that additional nutrients are vital for eye health, like omega-3 fatty acids (+DHA), lutein, and zeaxanthin.
Here are some of the best foods for improved eye health and eyesight.
FISH
Fish, particularly salmon, can be packed with omega-3 fatty acids. Omega-3 fatty acids can improve the eye’s oil film produced by the meibomian glands, improving dry eye symptoms. There is also evidence that a diet including omega-3 fatty acids may help prevent macular degeneration or reduce the risk of its progression.
It’s recommended to eat two servings of non-fried fish per week, so why not go with the variety-packed with omega-3’s. Grilled or broiled, seasoned or marinated, get creative and feel good by incorporating fish into your diet and improving your eye health.
EGGS
Eggs are one of the most nutritious foods, loaded with nutrients that are great for eye health. Eggs are an excellent source of vitamin A, lutein, zeaxanthin, and zinc. Vitamin A plays a role in vision by maintaining a clear cornea. Lutein and zeaxanthin are carotenoids found in the macula and retina of the eye, helping to filter harmful high-energy light waves like UV rays and protecting your eyes from damage. And zinc plays a role in bringing vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes. Melanin helps to protect the eyes and may help slow macular degeneration. Eggs are an incredibly versatile food, and you can easily incorporate them into your diet.
ALMONDS AND OTHER NUTS
Almonds, peanuts, pistachios, and cashews are rich in omega-3 fatty acids and vitamin E, which boost your eye health and protect the eyes from harmful elements. Omega-3’s may help improve the eye’s oil production for tears while reducing inflammation around the eyes. Vitamin E is an antioxidant and can help protect your eyes from damaging free radicals. So go nuts for nuts! In moderation, of course, nuts are high in calories.
CARROTS
Carrots are favourable to eye health, packed with nutrients like vitamin A and beta carotene. Both essential nutrients help the eye’s surface and can also help prevent eye infections and other eye conditions. Vitamin A plays a role in maintaining a clear cornea, and beta carotene help reduce the oxidative stress light puts on our eyes. You can incorporate carrots into plenty of dishes like salads, Bolognese sauce, casseroles, and baked goods.
KALE
Kale is a well-known superfood as it contains so many nutrients, vitamins, and minerals. Kale is beneficial to eye health as it contains lutein and zeaxanthin, carotenoids found in the macula and retina of the eye. They help to filter harmful light waves from sunlight, protecting the eyes from damage. Kale tends to taste bitter, but you can sneak it into your diet with smoothies, mixed salads, or baking and seasoning as snack chips.
Eating eye-friendly foods isn’t the only way to care for your eyes. You must maintain a healthy lifestyle and weight, and visit your eye doctor regularly!
If you’d like to explore additional ways to improve your vision, contact Corvue today for a consultation.
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