Food good for eyes: everything you need to know
If you’re looking to find the best food for eyesight improvement, look no further. While it’s true that decline in clarity of vision is a natural result of aging, you can prolong the health of your eyes and vision by leading a healthy lifestyle and taking care of your eyes. This includes eating right and giving your eyes the nutrients they need. Studies suggest that there are certain vitamins and minerals that are essential for the proper functioning of your eyes, so it’s important to include them in your diet.
What vitamin helps vision?
According to the American Academy of Ophthalmology, you should strive to include these vitamins and minerals in your diet in order to prolong the health of your eyes and vision:
- Vitamin C
- Vitamin E
- Omega-3 fatty acids
These foods are easily accessible and commonly found in several different kinds of food that are already part of most of our diets.
Best food for eyes
Nuts, seeds and legumes
Nuts, seeds and legumes like walnuts, peanuts, cashews, chia seeds, flax seeds and lentils are rich in vitamin E and omega-3 fatty acids, both of which serve to help to delay the effects of aging in the eyes.
Another well-known source of omega-3 fatty acids, fish and fish oil have many positive effects on our health. Other than promoting heart and brain health, omega-3 supports eye health by improving the natural oils in our tears and preventing dry eye. Fish like tuna and salmon are particularly rich in omega-3, though you can also get these nutrients from other kinds of fish
Citrus fruits like oranges, lemons and grapefruit are high in vitamin C and other antioxidants, which not only helps to boost the immune system but also helps to delay the effects of aging in the eyes.
Beef, pork, chicken and eggs
Beef is a good source of zinc, which also helps to delay the effects of aging in the eyes. Chicken and pork also contain zinc, though generally less than beef. Eggs contain vital proteins and vitamins like lutein and zeaxanthin which are vital for long term eye health and prevent degeneration of the macular tissue of the retinas, one of the leading causes of vision loss.
Do carrots help eyesight?
It is well-known that the vitamins in carrots help to keep your eyes healthy and maintain your eyesight. Carrots are rich in vitamin A and beta carotene. Both of which are important for maintaining eyesight, since vitamin A is used to make a protein that helps the retina to take in light, while beta carotene is a necessary component your body needs to produce vitamin A.
Other vegetables good for eyes
Just like carrots, sweet potatoes are a rich source of beta carotene, as well as other antioxidants, which help to fight signs of aging in the eyes.
Leafy green vegetables
Leafy greens, especially spinach and kale, are rich in antioxidants, which help to protect against free radicals and delay the natural deterioration of healthy cells in the eyes.
A list of food good for your eyes
To sum up, here a list of food good for your eyes you should include in your diet:
- Nuts (walnuts, peanuts, cashews…), chia seeds, flax seeds and lentils
- Seeds (chia seeds, flax seeds…)
- Legumes (lentils…)
- Fish (tuna, salmon…)
- Citrus fruits (oranges, lemons, grapefruit…)
- Sweet potatoes
- Leafy green vegetables (spinach, kale…)
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