Top 10 Foods For Healthy Eyes

Your eyes help you see the world, so you better take care of them. Most people think that eye problems are caused by aging. Yes, this is partially true, but you can actually prevent any greater damage.

A 2001 renowned Age-Related Eye Disease Study found that some nutrients can reduce the risk of eye problems by 25%.

Top 10 foods to improve eye health

1. Sweet potatoes

Beta-carotene is turned into vitamin A in the body, and this vitamin is of great importance for your eyes. Beta-carotene prevents macular degeneration. Vitamin A prevents dry eyes, infections and night blindness.

2. Salmon

Omega-3 fatty acids prevent dry eyes, and this is great for those working on the computer for too long. These fatty acids prevent glaucoma and age-related macular degeneration.

Salmon has two kinds of omega-3 fatty acids: EPA and DHA. These improve retinal health. Wild-caught salmon is the best fish you will ever eat. Here are some other options:

  • Tuna
  • Mackerel
  • Trout
  • Herring
  • Sardines
  • Anchovies
  • Other seafood

3. Leafy greens

Vitamins C and E are great for your eye health. Carotenoids in leafy greens are packed with zeaxanthin and lutein. These two protect against cataracts and age-related macular degeneration.

Kale gives you strength, strong immunity and positive thinking. It’s high in lutein (11.4mg per 100g) and zeaxanthin. Here are some other ideas:

  • Collard greens
  • Spinach
  • Red pepper

4. Eggs

Eggs are also packed with zeaxanthin and lutein. These two prevent eye conditions. Eggs are also rich in:

  • Vitamin A and zinc
  • Vitamin A protects the cornea
  • Zinc protects the retina
  • Zinc is good for your night vision

For maximum benefits, eat the whole egg. The yolk contains zeaxanthin and lutein, and the white contains zinc. These work in perfect synergy. Zinc eases the absorption of the other ingredients.

These also prevent blue light damage and strengthen the macula.

5. Carrots

Carrots are abundant in beta-carotene and vitamin A. These strengthen the eye’s surface, ward off infections, and lower the risk of other diseases.

Vitamin A is one of the components of rhodopsin, a protein that optimizes the function of the retina, helping it absorb more light and improves the (night) vision.

6. Nuts, legumes, seeds and beans

These are rich in vitamin E and omega-3 fatty acids, and almonds have the highest content. Vitamin E keeps away unstable molecules that damage healthy tissue in the body. This vitamin lowers the risk of cataracts and age-related macular degeneration. Eat more of the following:

  • Walnuts
  • Hazelnuts
  • Cashews
  • Brazil nuts
  • Peanuts

When it comes to seeds, you should eat:

  • Sunflower seeds
  • Flax seeds
  • Chia seeds
  • Hemp seeds

Beans and legumes are rich in zinc, omega-3 and vitamin E. Eat the following:

  • Lentils
  • Kidney beans
  • Chickpeas
  • Black-eyed peas
  • Baked beans
  • Peanuts

7. Citrus

Vitamin C is also an antioxidant. According to the American Optometric Association, this vitamin improves eye health and prevents diseases.

Vitamin C strengthens blood vessels in the eyes. Consume more:

  • Grapefruit
  • Oranges
  • Lemons

8. Lean meat

Lean meat is packed with zinc, and this mineral is important for the use of vitamin A. zinc is found in oysters, and beef is the second best source of the mineral. Chicken and pork loin are also abundant in zinc.

9. Dairy

Vitamin A and zinc are a powerful duo. Milk and yogurt have enough of these nutrients. We have already discussed the benefits provided by these two.

Make sure your dairy products come from grass-fed cows as they contain more nutrients than factory farmed products.

10. Water

Water is of great importance for every process in the body. It may not be the best cure for everything, but it sure eases some conditions. Your eyes are made of fluids, which is why proper hydration is really important. The lack of water leads to dehydration and dry eyes.

Final words

Pay more attention to your vision, and take care of any existing condition. Eat the right foods and consult your doctor if you have any concerns. No food will ever replace the right therapy.