Nutrition for Healthy Eyes

Obviously, losing your eyesight isn’t really something that you’d want to go through. Even using eyeglasses or contact lenses may be too troublesome for some folks. But you can help keep your eyes healthy by taking good care of them, and by making sure to eat properly.

Here are some foods that are especially helpful for your eyes:

  1. Coldwater fish. You should add more sardines, tuna, and salmon to your diet. Aside from the fact that they’re delicious and provide protein, they’re also very rich in omega-3 fatty acids. These omega-3 fatty acids are great against macular degeneration and dry eyes, and they can even help prevent cataracts.

You can always get fish oil supplements for the omega-3 fatty acids if you’re allergic to seafood. If you’re a vegetarian, you can take supplements that have flaxseed oil or black currant seed oil.

  1. Lean beef contains zinc, which you need so that you’re able to absorb vitamin A more effectively. The vitamin A in turn helps with reducing the risk of advanced age-related macular degeneration.
  2. Dark leafy greens. You need lutein and zeaxanthin for your eyes, as these antioxidants reduce the risk of cataracts and advanced macular degeneration. Spinach and kale have lots of lutein, and you can also go for Brussels sprouts, broccoli, collard greens, and Swiss chard. Other options include avocados and peas.
  3. These have nutrients and vitamins that promote eye health, including lutein and zeaxanthin. They contain zinc that lowers the risk of macular degeneration. They also have vitamin A which can help against dry eyes and night blindness.
  4. Orange-colored veggies like carrots have beta carotene that helps the eyes work more smoothly.
  5. Berries and citrus fruits. Basically, you want fruits that are rich in vitamin C, as this reduces the chances of cataracts and macular degeneration. Try lemons, oranges, and grapefruits.
  6. Vitamin E helps to slow down macular degeneration, and almonds are rich in vitamin E. Just an ounce of it provides half your daily dose. Almonds are also rich in omega-3 fatty acids. You can also try walnuts and pistachios for similar benefits.
  7. Whole grains. These have a low glycemic index, which helps lessen the possibility of age-related macular degeneration. With quinoa, brown rice, whole oats and whole-wheat options, you get lots of vitamin E, zinc, and niacin that help with your eye health.
  8. These contain large amounts of zinc and bioflavonoids, which help protect your retina. They also reduce the risk of cataracts and macular degeneration. Try lentils, kidney beans, and black-eyed peas.
  9. Sunflower seeds. They’re great sources of zinc and vitamin E, which can help keep your eyes healthy and free from disease.

See to it (pardon the pun) that you include these dishes in your diet. Of course, you should also use UV protection for your eyes when you’re outdoors, and wear eye protection for various potentially dangerous activities.