We all work at eating a healthy diet to maintain a good weight, and protect ourselves from diseases such as diabetes and heart problems. But, one thing we often fail to consider, is that by eating healthy, we are also promoting good eye health. In fact, there are many foods that specifically benefit our body when it comes to our eyes. Here is a roundup of the very best foods for eye health.
Dark Leafy Greens
We all know that salad is healthy – but you need to make sure you’re getting dark, leafy greens in the mix for better eye health. Delicious as it is, iceberg lettuce doesn’t fit into this category. Instead, opt for dark greens like kale, spinach, Swiss chard, collard greens, Brussel sprouts, and broccoli. These greens have carotenoids zeaxanthin and lutein. These nutrients are essential for eye health – they are found in high concentration in your macula. Having a diet rich in these nutrients has been linked to lower risks of cataracts and advanced macular degeneration.
Egg yolks are rich in lutein and zeaxanthin like dark, leafy greens, but they are also rich in another nutrient that our eyes need: Zinc. This nutrient also helps reduce your risk of macular degeneration. Besides, eggs are delicious! Try them poached over your salad for a tasty, healthy lunch!
Fish with higher levels of fat, such as mackerel, tuna, trout, and salmon, are rich in DHA. This fatty acid is found in our retinas. Research has shown that when the fatty acid in your retina is low, it may cause dry eye syndrome.
Grains get a bad rap in this modern low-carb diet culture, but whole grains with a low glycemic index (whole grains, not processed bread), are healthy for our eyes. Add grains such as whole-wheat break, brown rice, whole oats, and quinoa. Like many of the foods above, they help reduce our risk of macular degeneration.
Citrus and Berries
Citruses like lemons, grapefruit, oranges, and berries are great sources of vitamin C. This vitamin is essential to reduce the risk of both macular degeneration and cataracts. Try a smoothie with plenty of spinach to get your doses of dark leafy greens and berries!
Omega-3 fatty acids and vitamin E are also extremely beneficial for our eyes. Thankfully, nuts like walnuts, almonds, and pistachios are rich in both. Have a handful of nuts for your afternoon snack: It’s one of the very best foods for eye health.
Foods for Eye Health: Add these to Your Diet
All the foods for eye health that are listed in this article are also beneficial for other aspects of your health. Remember, when you eat real food, your body is more nourished. You’ll feel better (not to mention look better) when your body is fully nourished. And, your health will be maintained longer in life.