A Healthy diet is the key to keeping your eyes healthy and it may help you reduce your risk of developing eye conditions. Eye conditions may be avoided if you eat foods that contain a range of vitamins, nutrients, and minerals, also known as antioxidants. For example, eye conditions like cataracts, glaucoma, dry eyes, poor night vision, could be prevented with a healthy diet. The antioxidants recommended for healthy eyes are vitamins A, C, E; lutein; zeaxanthin; beta-carotene, omega-3 fatty acids; zinc.
Fish, particularly salmon, can be the main aliment for your eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes. Consider incorporating fish into your meal plan a few days a week. When buying salmon, choose a wild-caught version instead of farm-raised salmon. That’s because farm-raised salmon has more saturated fat and less omega-3s than wild-caught salmon. Salmon, and most fish, can be grilled or broiled.
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 chance 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 eyes see at night.
Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. You should aim for about 22 international units (IU), or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits.
Carrots are well-known to be good for eye health. Like egg yolks, carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.
Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.