Food For Your Eye

Are you eating the foods that are best for your eyes? There's more to eye nutrition than you might think. Learn which foods boost your eye health and help protect against sight-threatening diseases. Eating healthy is good for your whole body — especially your eyes! Here are foods that are great for your eyes!

      1. Fish

Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes. Consider incorporating fish into your meal plan a few days a week. When buying salmon, choose a wild-caught version instead of farm-raised salmon. That’s because farm-raised salmon has more saturated fat and less omega-3s than wild-caught salmon. Salmon, and most fish, can be grilled or broiled. Try seasoning it with fresh herbs, lemons, and salt and pepper for a simple and delicious dinner.

2.   Carrots

You've probably heard that carrots and other orange-colored fruits and vegetables promote eye health and protect vision, and it's true. Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly. But eating your way to good eyesight isn't only about beta-carotene. Though their connection to vision isn't as well-known, several other vitamins and minerals are essential for healthy eyes. Make these five foods a staple of your diet to keep your peepers in tip-top shape.

3.      Eggs

Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps eyes see at night. Eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to enjoy eggs is by hard-boiling them. Try them in salads and sandwiches. You can even eat a hardboiled egg for a snack.

4.      Leafy Greens 

Spinach, kale and collard greens, to name a few, are full of luteinand zeaxanthin, plant pigments that can help stem the development of macular degeneration and cataracts. Broccoli, peas and avocados are also good sources of this powerful antioxidant duo.

5.      Dairy

Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits.Dairy can be consumed throughout your day. You can drink a glass with a meal or enjoy it in coffee and tea, or breakfast cereal. Yogurt is a healthy option for breakfast or as a snack.

     6. Citrus Fruits and Berries 

Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration. Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.

It’s important that you take care of your eyes on a regular basis to maintain eye health. Include these healthy foods in your regular diet and your eyes will be thankful.