Superfoods for Healthy Eyes
Tired of spending all day squinting at your computer screen? Well, maybe you should eat better.
Your vision is too important to take for granted, but did you know that certain foods can help improve your eyesight and keep your eyes healthy?
By adding more of these superfoods to your diet, you can help protect your eyes from age-related problems and keep them working smoothly:
- Green leafy vegetable
These veggies, such as spinach and kale, are loaded with lutein and zeaxanthin — two antioxidants that prevent macular degeneration. You should try to eat about six servings of green, leafy vegetables every week.
Spinach has high levels of lutein, which may help prevent age-related macular degeneration. Spinach is also rich in zeaxanthin, another antioxidant that helps keep your eyes healthy by protecting them against ultraviolet light damage from the sun. It’s also a great source of vitamin A and folate (also known as folic acid), two other nutrients that protect against macular degeneration and cataracts.
Kale is also rich in lutein and zeaxanthin, two antioxidants that help protect against age-related macular degeneration and cataracts. They also protect your eyes from damage caused by ultraviolet light.
Broccoli: This vegetable is rich in vitamins A, C, E, and zinc — all nutrients that protect eyesight. If you don’t like broccoli, try spinach or collard greens instead.
Seafood is one of the best sources of omega-3 fatty acids (EPA and DHA), which lower the risk of dry eye syndrome and macular degeneration.
Salmon is a type of fatty fish that contains omega-3 fatty acids, which can help fight inflammation in your body. Inflammation can lead to many types of eye diseases, including macular degeneration and diabetic retinopathy. Salmon also contains lutein and vitamin D, which may help prevent cataracts and macular degeneration.
Blueberries contain flavonoids, which slow down vision loss caused by macular degeneration and cataracts (clouding of the lens). Berries are also full of vitamins C and E, which promote good eye health overall.
Cranberries, blueberries, and blackberries are rich in anthocyanins — antioxidants that can help prevent cataracts. Anthocyanins have also been shown to be beneficial for people with diabetes because they can lower blood sugar levels.
- Nuts & Seeds
Nuts and seeds are good sources of Vitamin E which helps prevent age-related macular degeneration (AMD). They’re also rich in omega-3 fatty acids which have been shown to reduce the risk of dry eye syndrome. You can find these essential fatty acids in walnuts, chia seeds, flax seeds, and fish oil supplements.
Vitamin A deficiency is the leading cause of blindness around the world, but carrots can help. Carrots contain high levels of beta carotene (vitamin A), which has been shown to reduce the risk of developing cataracts, glaucoma, and macular degeneration by as much as 40 percent in women over 55.
You should also eat carrots after eye surgery because they contain lutein and zeaxanthin, which may prevent postoperative complications. If you don’t like carrots, sweet potatoes, or spinach can also help you see clearly.
Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the chances of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps the eyes see at night.