We’ve all heard that carrots are great for your eyes, but there are a whole world of other foods rich with nutritional value that improve your sight and eye health as well as your overall health.
People often believe that failing eyesight is an inevitable result of ageing or eye strain, but with a healthy lifestyle and good diet choices, you can significantly reduce the risk of eye health problems.
Oily fish
Many fish are rich sources of omega-3 fatty acids.
Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil.
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
Nuts, legumes and seeds
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts are available for purchase in most grocery stores and online. Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds are available for purchase in most grocery stores and online.
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.
Leafy green vegetables
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Some of the best leafy green vegetables that you can include in your diet for great eye health include, kale, spinach, and collards.
Beef
Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight 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 lower levels than beef.
Eggs
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss.
Eggs are also good sources of vitamins C and E, and zinc.
Plenty of water
It may come as no surprise that a 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.
Water is the key to many health problems and drinking plenty of water, staying hydrated throughout the day can have a massive positive impact on your eye health, as well as skin, hair, and digestion health.
Improving your eye health can be done through a nutritious diet, so next time you find yourself squinting to read, it might be time to stuff your diet full of leafy greens and nuts!