PLX Academy · News · 02 January 2022
Foods for eyes
A healthy lifestyle can contribute to good eyesight and significantly reduce the risk of eye health problems. Eyecare is complex and part of that puzzle is proper nutrition.
Proper eye care slows down macular degeneration and the probability of age-related vision loss. There are many types of foods, rich in nutrients and minerals that can greatly improve the quality of vision and the health of the eyes. In this article, we look at the evidence for 10 nutrient-rich foods to boost eye health, recommended by the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO).
1. Fish
- Fishes are rich sources of omega-3 fatty acids.
- The fish that contain the most beneficial levels of omega-3s include tuna, salmon, trout, mackerel, sardines, anchovies and herring.
- Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
2. Nuts and legumes
- Nuts are also rich in omega-3 fatty acids and contain a high level of vitamin E which can protect the eye from age-related damage.
- Nuts and legumes that are good for eye health include walnuts, brazil nuts, cashews, peanuts, and lentils.
- They are available for purchase in most grocery stores and online.
3. Seeds
- Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
- Seeds high in omega-3 include chia seeds, flax seeds and hemp seeds.
4. Citrus fruits
- Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
- Vitamin C-rich citrus fruits include lemons, oranges and grapefruits.
5. Leafy green vegetables
- Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
- Well-known leafy greens include spinach, kale and collards.
6. Carrots
- Carrots are rich in Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
- Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin which helps the retina to absorb light.
7. Sweet potatoes
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
8. Beef
- Beef is rich in zinc which has been linked to better long-term eye health. Zinc can help delay age-related vision loss and macular degeneration.
- The eye itself contains high levels of zinc, particularly in the retina and the vascular tissue surrounding the retina.
- Meats such as chicken breast and pork loin also contain zinc, but at a lower level than beef.
9. Eggs
Eggs are an excellent source of lutein and zeaxanthin which can reduce the risk of age-related vision loss. Eggs are also good sources of vitamins C and E, and zinc.
10. Water
It may come as no surprise that the fluid essential to life is also vital to eye health. Drinking plenty of water can prevent dehydration which may reduce the symptoms of dry eyes.