Eating a balanced and healthy diet is key to keeping your eyes healthy and can help reduce your risk of developing eye diseases. Including foods that contain various vitamins, nutrients, and minerals known as antioxidants can help prevent serious eye diseases. Eye diseases that can be prevented with a healthy diet include.
- Falls that cause cloudy vision
- Age-related macular degeneration, which can affect vision
- glaucoma
- Dry eye
- Bad night vision
These antioxidants prevent oxidizers that can negatively affect your health.
Your eyes need many types of antioxidants to stay healthy. These include:
- Lutein
- Zeaxanthin
- Vitamins A, C, E
- Beta carotene
- Omega-3 fatty acids
- zinc
A balanced diet is best made with a variety of proteins, dairy products, fruits, and vegetables. Eat the rainbow throughout the day using different types of foods of different colors. You should limit your consumption of unhealthy foods that are processed, contain saturated fats, or are high in sugar.
1. Fish:
Fish, especially salmon, is the best food for eye health. Salmon and other fish contain omega-3 fatty acids, which are "healthy" fats. Omega-3 fatty acids can contribute to the visual development and health of the retina behind the eye. It also helps prevent dry eye.
Consider adding fish to your diet several days a week. When buying salmon, choose wild salmon over farmed salmon. This is because farmed salmon contains more saturated fats and less omega-3 fatty acids than wild-caught salmon.
2. Eggs:
Eggs are the best food for eye health. Egg yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are essential for eye health. Vitamin A protects the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin reduce the chances of causing serious eye conditions such as cataracts and age-related macular degeneration. Zinc contributes to the health of the retina. The retina is behind the eyes. Zinc also helps you see at night.
Eggs are extremely versatile and can be used for breakfast, lunch, and dinner. One easy way to enjoy eggs is with hard-boiled eggs. Try it with a salad or a sandwich. You can also eat hard-boiled eggs as a snack.
3. Almonds:
Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin prevents unstable molecules that target healthy tissues. The regular intake of vitamin E can not only prevent cataracts, but also age-related macular degeneration. You should aim for around 22 international units (IU), or 15 mg of vitamin E per day. One serving of almonds is about 23 walnuts, or ¼ cup, 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.
4. Dairy:
Dairy products like milk and yogurt can be good for your eyes. They contain vitamin A and the mineral zinc. Vitamin A protects the cornea and zinc helps move this vitamin from the liver to the eyes. Zinc is found in the entire eye, especially the retina and choroid. The choroid is the vascular tissue under the retina. This important mineral helps prevent cataracts and night vision. Dairy products from free range cows are most effective.
5. Carrots:
Carrots are known for their good eye health. Carrots, like egg yolks, contain vitamin A and beta-carotene. Vitamin A and beta-carotene support the surface of the eye and also help prevent eye infections and other serious eye diseases.
Carrots are easy to eat on the go. Julian saves a whole carrot or a bag of baby carrots for an afternoon or evening snack. Add it to salads and soups to nourish, or cut into small pieces and add to muffins and pancake batter.
6. Kale:
Kale is known to many as a superfood because it contains many important vitamins, nutrients, and minerals. Very good for eye health. Kale contains the antioxidants lutein and zeaxanthin, which are also found in eggs and other foods. These nutrients can help prevent serious eye conditions like age-related macular degeneration and cataracts. Lutein and zeaxanthin are not produced by the body and must be ingested with food. 100 grams of kale (approx. 1½ cups) contain 11.4 mg of lutein, so a daily intake of 10 mg is recommended. Other lutein-rich vegetables are peppers and spinach.
7. Oranges:
Oranges and other citrus fruits contain vitamin C, which is key to eye health. Vitamins, mainly found in fresh fruits and vegetables, contribute to the health of the blood vessels in the eyes. It can fight the development of cataracts and, when combined with other vitamins and nutrients, cause age-related macular degeneration.
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