Foods For Healthy Vision

Many people don’t realize that how they eat can have an effect on their vision. Just like other organs in your body, your eyes need specific nutrients to function properly, and some foods contain more of these nutrients than others. Here are a few foods you can eat to keep your eyes healthy!

The first thing that comes to mind when people think of good foods for your eyes is usually carrots and for a good reason! Carotene, which has an orange pigment and is found in carrots as well as other orange-coloured fruits and veggies, contains vitamin A, which is essential for keeping your retinas working well. In addition to carrots, citrus fruits and berries are also helpful for your eyes. These fruits contain lots of vitamin C, which can keep eyes from degenerating over time. This reduces your risk for cataracts, macular degeneration, and other eye-related problems.

Everyone knows that salads are healthy for your body, but did you know that they are good for your eyes as well? Leafy greens contain tons of antioxidants, which have many health benefits but can also keep you from developing cataracts and macular degeneration. These antioxidants, called zeaxanthin and lutein, have been studied and endorsed by the American Optometric Association. Peas, broccoli, and avocado also have these antioxidants in them.

Another vitamin that can prevent macular degeneration over time is vitamin E. This vitamin can be found in almonds, which can provide about half of your daily recommended dosage with just a small handful. Other nuts like walnuts and pistachios also contain vitamin E, so break out that trail mix to keep your eyes healthy. They are also a great snack food and are portable, so you can have healthy eyes even while you are on the go. You can also find vitamin E in whole grains like brown rice and quinoa (plus, eating whole grains instead of refined carbs is just better for your body overall).

Egg yolks contain tons of great things for your eyes, as well as being really tasty. They contain lutein and zeaxanthin as well (make an egg salad for the ultimate eye boosting meal!), and they also have a high amount of zinc, which is another mineral that can prevent macular degeneration, which is the leading cause of blindness in adults. They also have high amounts of vitamin A, a great vitamin for keeping your eyes healthy.

Fish is also great for your eyes. Fatty fish like salmon, tuna, mackerel, and anchovies contain high amounts of DHA, which is a fatty acid that is located in your retina. Low levels of DHA can cause dry eye syndrome. This occurs when your eye isn’t able to produce enough tears to stay comfortably moist. Although it’s a common and very treatable problem, it can be prevented by eating fatty fish regularly. Most fish also contain other omega-3 fatty acids, which are hard to find in other foods but can be found in fish oil supplements.