Although our eyesight may naturally decline with age, various lifestyle factors can also impact our vision.
From eating the right foods to minimizing screen time, there are many ways we can enhance our eyesight.
This article will explore some of the best foods to incorporate into our diet to improve eye health and vision.
Here are the top 10 foods for eye health that can be easily and regularly included in your diet:
Fish
Fish are rich in omega-3 fatty acids, which benefit your body in many ways, particularly for eye health.
The best fish rich in omega-3 include tuna, salmon, mackerel, sardines, and anchovies.
Raw Red Peppers
Peppers are among the vegetables with the highest vitamin C content per calorie. Vitamin C is excellent for the blood vessels in your eyes and can lower your risk of cataracts.
While you can get vitamin C supplements, it’s just as easy to obtain it from foods like strawberries, cauliflower, and bok choy.
Seeds
Seeds are also high in omega-3s and vitamin E, both of which are beneficial for eye health.
Opt for chia seeds, flax seeds, or hemp seeds for optimal fatty acids and vitamins.
Dark, Leafy Vegetables
Vegetables like spinach and kale are excellent for overall health and particularly rich in antioxidants called carotenoids, which may reduce the risk of age-related macular degeneration (AMD), a leading cause of severe visual loss in those over 55.
They also contain lutein and zeaxanthin, great sources of vitamin C.
Carrots
While they won’t enable you to see in complete darkness, orange fruits and vegetables like carrots, sweet potatoes, and mangoes are high in beta-carotene.
Beta-carotene, a type of vitamin A, helps your eyes adjust to darkness better – so there is some truth in what we were told as children.
Lean Meat and Poultry
Foods high in zinc are beneficial as zinc helps transport vitamin A from the liver to the retina, where it is used to make melanin, which protects the eyes and skin.
Oysters have the highest zinc content, but beef, pork, and chicken are also good sources.
Eggs
Eggs, like lean meats, are rich in zinc, which helps your body utilize the lutein and zeaxanthin found in egg yolk.
These compounds help block harmful blue light that could damage your retina.
Broccoli and Brussels Sprouts
Despite their unpopularity, broccoli and Brussels sprouts offer significant nutritional benefits.
They contain vitamin A, vitamin C, and vitamin E, which protect your eyes from free radicals.
Beans and Legumes
For those on a vegan or vegetarian diet, beans and legumes are excellent for eye health.
These low-fat, high-fiber foods are rich in zinc and various vitamins that help maintain sharp vision.
Water
While not food, water is crucial for eye health as it prevents dehydration and dry eyes, keeping them comfortable throughout the day.
Recommended Daily Intake for Eye Health
To maintain good eye health, aim for the following daily intake:
- 500 milligrams (mg) of vitamin C
- 400 international units of vitamin E
- 10 mg lutein
- 2 mg zeaxanthin
- 80 mg of zinc oxide
- 2 mg of copper oxide
Additional Tips for Improving Eye Health
- Wear sunglasses to protect against sun damage.
- Regularly check your eye health with examinations, especially if you have a family history of eye disease.
- Wash your hands before handling contact lenses or applying/removing eye makeup.
- Use protective gear when working with chemicals that could irritate your eyes.
- Avoid wearing contact lenses longer than necessary.
- Reduce eye strain by looking away from your computer every 20 minutes.
Medical Disclaimer
This article is for informational purposes only and should not be considered medical advice. If you have any medical concerns, consult with your healthcare provider or seek professional medical treatment. Never disregard professional medical advice or delay seeking it because of something you read here.