Many people think that declining vision is a natural part of becoming older or from straining their eyes. In fact, maintaining a healthy lifestyle can greatly reduce the likelihood of developing problems with your eyes.
Certain minerals, including zinc, copper, vitamin C, vitamin E, and beta carotene, may lower the risk of age-related decrease in eye health by 25%, according to the Age-Related Eye Disease Study (AREDS), which was published in 2001.
The significance of copper, lutein, zeaxanthin, and omega-3 fatty acids (especially DHA) for eye health has been further supported by study.
In this article, we explore the supportive evidence for ten foods high in nutrients that can improve eye health.
Salmon- DHA, and EPA are the two forms of omega-3 fatty acids your retinas require to function properly. In addition to fatty fish like salmon, tuna, and trout, both can be found in seafood. Omega-3s also protect your eyes from glaucoma and AMD.
Dark, Leafy Greens - foods high in both vitamin C and vitamin E include kale, spinach, and collard greens. Zeaxanthin and lutein, two carotenoids, are also present. These plant-based vitamin A supplements reduce the risk of chronic eye conditions including AMD and cataracts. Western diets typically don't include enough of these for most individuals.
Beans and Legumes- Want to slow AMD and maintain your nighttime vision sharpness by choosing a vegetarian, low-fat, high-fiber option? Black-eyed peas, kidney beans, lentils, and chickpeas are also rich in zinc. Additionally, a can of baked beans will work.
Sweet Potatoes- The beta-carotene found in orange fruits and vegetables, such as sweet potatoes, carrots, melons, mangos, and apricots, aids in night vision, your eyes' capacity to adapt to darkness. A little quantity of vitamin E and more than half of the daily required amount of vitamin C are also present in sweet potatoes.
Citrus Fruits- Citrus fruits have high Vitamin C content. Like vitamin E, vitamin C is recommended by the AOA as an antioxidant to prevent age-related eye damage.
Lean meat and poultry- Zinc transports vitamin A from the liver to the retina, where melanin, a protective pigment, is produced. Although oysters offer the highest amount of zinc per serving of any food, you don't need to adore shellfish to get enough zinc because dark and white meats of beef, hog, and chicken are also excellent sources.
Eggs- The zinc in an egg will aid in the use of the lutein and zeaxanthin found in the yolk by your body. These substances' yellow-orange hue prevents damaging blue light from harming your retina. They assist in increasing the quantity of antioxidant pigment in the macula, the area of the eye that regulates central vision.
Eating a varied diet that is rich in fruits, vegetables, and lean meats is sufficient to ensure they obtain the nutrients they need for good eye health.
Consult an eye care professional about the best things to eat if you have vision issues or follow a highly strict diet.
PDO I Kimberly Tanador, RND
References:
Age-Related Eye Disease Study Research Group
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1462955/
Foods that are Good for your Eyes
https://www.medicalnewstoday.com/articles/252758
https://www.webmd.com/eye-health/ss/slideshow-eyes-sight-foods
