Sometimes we take our eyes for granted, especially if we haven’t experienced any problems with them. However, incorporating the best foods for eye health into your diet can greatly benefit your vision in the long run. If you want to increase your chances of maintaining good eyesight throughout your life, it’s important to choose foods that promote eye health. So, what are these foods? Let’s explore them below.
Foods that Promote Healthy Eyes
Whether you have a family history of eye problems or you want to maintain optimal eye health, here are 12 foods that can improve your eye health.
Broccoli
A study supported by the American Optometric Association found that indole-3-carbinol, a compound found in broccoli, can help eliminate toxins from the retina. This reduces the risk of age-related macular degeneration (AMD), one of the main causes of vision loss in older adults. Broccoli also contains lutein and zeaxanthin, which are beneficial for eye health. However, it’s important to note that consuming a significant amount of broccoli is necessary to protect against AMD.
Salmon
Maintaining proper hydration is crucial for eye health. Including foods like salmon in your diet can greatly contribute to healthy eyes. Salmon is rich in omega-3 fatty acids, which can reduce the risk of dry eye, a condition that becomes more common as you age. Additionally, if you are assigned female at birth, consuming fish and other foods with omega-3 fatty acids is especially important, as women are twice as likely to develop dry eye.
Carrots
Carrots are often touted as one of the best foods for eye health. They are packed with beta-carotene, an antioxidant that the body converts into vitamin A. Vitamin A is essential for night vision and protecting against nearsightedness (myopia). Including carrots in your diet can help prevent the need for vision correction or prolong the life of your current eyeglasses or contact lenses. Carrots also contain lutein, another beneficial antioxidant that can reduce the risk of AMD.
Sunflower seeds
Despite their name, sunflower seeds don’t require you to protect your eyes from the sun. They are actually one of the top foods for promoting good vision. Sunflower seeds are rich in vitamin E, an antioxidant that protects the eyes from oxidative stress and helps combat the harmful UV rays of the sun, reducing the risk of cataracts. Since the body cannot produce vitamin E on its own, it’s important to obtain it through food or supplements.
Kiwi
Kiwi, an often overlooked fruit, deserves a spot on the list of best foods for healthy eyes. It contains lutein, an antioxidant that fights against AMD, as well as zeaxanthin, which aids in light filtration. Adding kiwi to your diet can promote optimal eye health.
Oysters
While it may come as a surprise, oysters offer numerous benefits for eye health. They are not only rich in omega-3 fatty acids but also contain zinc. These nutrients are essential for combating AMD.
Spinach
Following Popeye’s lead and incorporating spinach into your diet can greatly contribute to maintaining healthy eyes. Spinach is rich in lutein and zeaxanthin, crucial antioxidants for eye health. To enhance the absorption of these antioxidants, it’s advisable to consume them with fats. Consider combining a light spinach salad with olive oil, which also provides omega-9s and a small amount of omega-3s, for a superfood that benefits your vision.
Eggs
Eggs offer a comprehensive range of nutrients that benefit the eyes, including lutein, zeaxanthin, zinc, and vitamin A. Research from 2019 has confirmed that regularly consuming a small number of eggs (around two to four per week) significantly reduces the risk of developing AMD. Eggs are a convenient and easily accessible food for maintaining healthy eyes.
Almonds
Almonds and other nuts are excellent sources of vitamin E, an antioxidant that fights against AMD and cataracts. Since the body cannot produce vitamin E, it’s important to obtain it through food sources. Almonds are a convenient and healthy snack option that promotes eye health.
Yoghurt
Milk contains important nutrients for eye health, such as vitamin A and zinc. However, if you want to choose the best foods for your vision, opt for yogurt. It contains probiotics, which have been shown to have numerous benefits for eye health, including reducing the symptoms of allergic conjunctivitis and dry eye.
Oranges
Beta-carotene plays a crucial role in vitamin A production, which is essential for eye health. As beta-carotene-rich foods are typically orange in color, oranges are a great source of this nutrient. They are also high in vitamin C, which aids in the prevention of AMD, cataracts, and vision loss.
Strawberries
While oranges receive a lot of attention for their vitamin C content, strawberries offer even more. Vitamin C provides a triple threat against vision loss, cataracts, and AMD. Including strawberries in your diet is a great way to promote optimal eye health.
