Diets rich in a variety of vegetables, fruits, and meats provide essential vitamins and minerals that your eyes require for healthy eyesight. Make sure to include these in your meal plans to maintain optimal eye health.
Spinach and kale are packed with the eye-protecting antioxidants lutein and zeaxanthin, helping protect against conditions like dry eyes and macular degeneration. Eggs provide another great source of zinc which may aid in the prevention of cataracts.
1. Carrots
Carrots and other orange-coloured foods contain beta-carotene, which the body converts into vitamin A for effective corneal protection and to reduce dry eyes, night blindness and macular degeneration risk. This vitamin may help keep the corneas clear as well as lower the risk of night blindness or macular degeneration.
Contrary to popular belief, carrots won’t improve your night vision (unless you suffer from vitamin A deficiency), while leafy greens provide ample amounts of lutein and zeaxanthin for healthy night vision.
2. Kale
As you eat more leafy greens like spinach and kale, your eyes will benefit from vitamin C, lutein and zeaxanthin-carotenoids proven in clinical studies to lower macular degeneration risks as well as cataract risks.
An eye-healthy diet should include a range of colourful foods and colours. Try incorporating more fruits and vegetables into your meals throughout the week.
3. Oranges
Oranges and other orange-coloured fruits and vegetables contain vital eye nutrients such as Vitamin A, C, Lutein and Zeaxanthin that offer eye health benefits for age-related macular degeneration and cataracts. These essential dietary components reduce your risk.
Recent 15-year research with 2,856 participants concluded that those who consumed flavonoids (found in strawberries, kale, red wine and oranges) regularly are less likely to develop macular degeneration. By eating these foods regularly, you can protect your eyes.
4. Oily Fish
Omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in oily fish can play an essential role in eye health, protecting the eyes from potential risks like glaucoma or macular degeneration.
Vegetarians can get their omega-3s from plant sources like flax seeds and kale or by taking an omega-3 supplement such as alpha-linolenic acid (ALA), which the body converts into EPA and DHA.
5. Vitamin C
Leafy greens such as kale, spinach and collard greens are excellent sources of vitamin C and contain lutein and zeaxanthin, which may reduce your risk of cataracts and age-related macular degeneration.
Zinc is another essential nutrient for eye health. A good source of zinc is beef and dairy products. Almonds are especially rich in Vitamin E, helping protect your eyes from damage caused by free radicals; one ounce of almonds provides roughly one-half of your daily requirement.
6. Seeds
Diets that promote healthy eyes include plenty of leafy green vegetables, fish and colourful fruits – especially leafy green vegetables – packed with antioxidants, carotenoids and omega-3 fatty acids, in addition to plant-based vitamins like lutein and zeaxanthin, which have been proven to help prevent age-related vision problems.
Chia, flax and hemp seeds can also help your eyes by providing essential Vitamin E. Try including them in your smoothie or muesli mix.
7. Whole Grains
Eating whole grains such as brown rice, quinoa and whole wheat bread, and pasta can help protect your eyes. They have a low glycemic index rating and provide essential vitamin E, zinc and niacin benefits.
Leafy greens such as kale and spinach contain Lutein and Zeaxanthin, two anti-cataract nutrients which may help protect against cataracts and age-related macular degeneration. Try incorporating them into your diet several times every week.
8. Fish
Cold-water fish such as salmon, tuna and sardines contain omega-3 fatty acids, which may help prevent dry eyes and macular degeneration. Furthermore, zinc helps deliver Vitamin A directly to the retina, where it can fight AMD and cataracts effectively.
Leafy green vegetables, citrus fruits and eggs all contain high concentrations of lutein and zeaxanthin as well as vitamin C, while legumes (like black-eyed peas, kidney beans and lentils ) and nuts provide important sources of Vitamin E.
9. Eggs
A healthy diet that includes proteins, dairy, fruits, and vegetables can support eye health. Beans such as kidney beans are excellent sources of Vitamin A, while nuts like pistachios, almonds, and sunflower seeds contain Vitamin E and zinc which can reduce the risk of age-related macular degeneration and dry eye syndrome.
Oily fish such as salmon contain Omega-3 fatty acids, which promote visual development and help prevent dry eyes. Make a point to include oily fish such as salmon in your diet at least a couple of times each week for maximum benefits.
10. Squash
Butternut squash is an excellent source of beta-carotene, which your body converts into vitamin A. Furthermore, this orange vegetable provides essential vitamins such as C and Lutein/Zeaxanthin known to reduce cataract formation and macular degeneration.
Make roasted butternut squash soup. Save the seeds to snack on later as a healthy treat – they contain zinc which can help protect dry eyes!
For an in-person consultation with our eyecare professionals, get in touch with our team today at 519-941-6761.
