You may assume that poor eyesight is just a part of getting older. Living a healthy lifestyle and eating foods to boost your eye health can help reduce your future risk of eye health issues. Browse our list of the ten best foods to help your eyes and be sure to start including these in your diet.
Fish – Most fish are excellent sources of omega-3 fatty acids. Selecting oily fish can provide even higher levels of this beneficial nutrient. The fish highest in omega-3s include salmon, trout, and mackerel, among others. Several studies suggest omega-3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome.
Essential fatty acids also may help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma. Cod Liver oil, the oil from the liver of the fish is also very high in Vitamin A and D. vitamin A helps protect the surface of the eye (cornea), it is essential for good vision.
Nuts and Legumes – These healthy snacks also contain high levels of omega-3s. Nuts, in particular, often contain a lot of vitamin E, which can help to protect your eyes from damage due to aging. The best nuts and legumes include raw walnuts, cashews, and cooked lentils.
Seeds – As with nuts and legumes, seeds also contain high levels of omega-3s and vitamin E. Chia, flax, pumpkin, sunflower and hemp seeds are the most abundant source.
Citrus Fruits – Citrus fruits contain high levels of vitamin C. This is an antioxidant that is recommended to help stave off age-related damage. Lemons, oranges, and grapefruits are among the best sources.
Leafy Green Vegetables – These veggies are rich in beneficial zeaxanthin, lutein, beta carotene and also vitamin C. Spinach, collards, and kale are excellent choices.
Carrots – Carrots contain beta-carotene which converts in the body to Vitamin A. Vitamin A is essential for vision, as it is a component of rhodopsin, which is a protein that helps your retina to absorb light. Beta-carotene is needed by your body to make vitamin A.
Sweet Potatoes – Sweet potatoes are rich in beta-carotene, and are a good source of vitamin E.
Beef – Beef contains high levels of zinc, which helps improve your long-term eye health and also can help to delay sight loss and macular degeneration due to aging. Chicken and pork also contain zinc, but in lower levels than beef.
Eggs – Eggs contain lutein and zeaxanthin much like leafy greens, which can help to lower the risk of age-related vision loss. They are also great sources for vitamins C, E and A and zinc.
Water – Drinking enough water can prevent dehydration which in turn may help to reduce the symptoms of dry eyes.