10 Best Foods for a Better Vision Health | Eyecare Tips
Do you believe that failing eyesight results from aging or eye strain? In reality, a healthy lifestyle can reduce the risk of eye health problems significantly.
In 2001 the age-related eye disease study published a report stating certain nutrients like zinc, copper, vitamins C, vitamins E, and beta-carotene might reduce the risk of age-related eye health decline by 25 percent.
An update of the study 2013 tested different variations of the original formula. They included variations of omega-3, beta-carotene, and zeaxanthin, to confirm that some combinations might work better than others. In addition, further studies demonstrated that copper, lutein, and omega-3 fatty acids, including DHA, besides zeaxanthin, are crucial for eye health.
This article looks at the evidence for ten nutrient-rich foods that boost eye health. We also discuss tips for healthy eyes and eye health warning signs.
Top 10 Foods for a Better Eye Health
Our eye doctor in Monterey recommends nutrients for eye health based on studies published in 2001. The report supports the following ten nutrient-rich foods for eye health:
1. Fish
Various species of fish are rich sources of omega-3 fatty acids. Oily fish have oil in the guts and body tissue. Therefore eating them offers higher levels of Omega 3 fish oil. Fish containing healthy levels of omega-3 fatty acids include tuna, salmon, trout, mackerel, sardines, herring, and anchovies. Some studies indicate that fish oil can reverse dry eyes, including the condition caused by spending too much time before a computer screen.
2. Nuts And Legumes
The richness of omega-3 fatty acids is also present in nuts. Nuts are also rich in vitamin E, protecting the eyes from age-related damage. You can purchase nuts for most groceries and online stores. Nuts and legumes optimal for eye health include walnuts, Brazil nuts, cashews, peanuts, and lentils.
3. Seeds
Seeds are also high in omega-3 fatty acids, similar to nuts and legumes, besides being a rich source of vitamin E. Seeds can also be purchased in groceries and online stores, and the varieties high in omega-3 include flax seeds, hemp seeds, and chia seeds.
4. Citrus Fruits
Vitamin C is high in citrus fruits. Vitamin C is an antioxidant similar to vitamin E and is recommended by our optometrist in Monterey to fight age-related eye damage. Citrus fruits rich in vitamin C include lemons, oranges, and grapefruits.
5. Leafy Greens
Leafy green vegetables are rich in zeaxanthin and lutein but are also an excellent source of eye-friendly vitamin C. Popular leafy greens include spinach, kale, and collards.
6. Carrots
Vitamin A and beta-carotene are high in carrots. The orange color of carrots is derived from beta-carotene. An essential role is played by vitamin A in vision. It is an element of the valuable protein rhodopsin for helping the retina absorb light. The part of beta-carotene in vision is mixed, although the body needs the nutrient to make vitamin A.
7. Sweet Potatoes
Sweet potatoes are also rich in beta-carotene, similar to carrots. They are also an excellent source of the antioxidant vitamin E.
8. Beef
The zinc in beef is associated with better long-term eye health. Zinc helps delay age-related vision loss and macular degeneration. Your eyes contain high levels of zinc in the retina and the vascular tissue surrounding it. Other meats like chicken breast and pork loin also have zinc but at levels lower than beef.
9. Eggs
Eggs are excellent sources of lutein and zeaxanthin that help reduce age-related vision loss. Eggs are also excellent sources of vitamins C and E besides zinc.
10. Water
Does it come as a surprise that a fluid essential for life is also crucial for eye health? Drinking plenty of water throughout the day prevents dehydration and reduces dry eye symptoms.
When you visit our eye clinic near you for an examination, the eye doctor can provide daily recommendations for healthy eye nutrients. The suggested recommendations that can slow the progress of eye disease are 500 grams of vitamin C, 400 international units of vitamin E, ten milligrams of lutein, two milligrams of zeaxanthin, and two milligrams of copper oxide, and 80 milligrams of zinc oxide.
Besides the above, you must also adopt some of the strategies to keep the health of your eyes in optimal shape. They are wearing sunglasses when moving outside, quitting smoking, getting regular eye exams, wearing eye protection when working, washing hands before wearing contacts, and protecting your eyes from computer-related strain by moving away from the screen every 20 minutes.
If you intend to prevent problems with eye health, you can incorporate the foods described in your diet and follow the other suggestions to minimize age-related or other eye problems.
Visit an Eye Clinic near You
We at Eye MD Monterey — Upper Ragsdale provide plenty of tips to maintain optimal eye health. Kindly schedule a consultation with the practice to learn about keeping your eyes in the best shape.