Did you know that a healthy lifestyle can significantly reduce the risks of eye health problems? Research revealed that copper, zinc, vitamin E, vitamin C, and beta carotene — can prevent age-related eyesight deterioration by 25%.
The variations involve omega-3 fatty acids, lutein, zeaxanthin, and beta carotene in reducing the risks of age-related eye problems. Looking for good sources of these nutrients? Here are the 10 best foods for eye health.
1. Carrots
Carrots are abundant in Vitamin A and beta carotene. Vitamin A plays a vital role in vision. It is a component of rhodopsin which aids in absorbing light in the retina of the eyes. Studies on the role of beta carotene in vision are diverse, though the body needs this nutrient to produce vitamin A.
2. Fish
Fishes are good sources of omega-3 fatty acids especially the following species of fishes:
- trout
- tuna
- mackerel
- salmon
- sardines
- herring
- anchovies
Some studies have proven that fish oil can reverse dry eye, even dry eye caused by excessive screen time on devices.
3. Beef
Zinc is believed to delay age-related vision problems and promote long-term eye health. The eye itself carries high levels of zinc, specifically in the retina and the vascular tissue surrounding it.
Beef is a rich source of zinc but chicken breast and pork loin are alternative sources of zinc but in lower levels.
4. Citrus fruits
Similar to vitamin E, vitamin C is a natural antioxidant that fights age-related vision problems. Citrus fruits that are rich in vitamin C include:
- oranges
- lemons
- grapefruits
5. Leafy green vegetables
Well-known leafy greens rich in eye-friendly lutein, zeaxanthin, and vitamin C include:
- kale
- collards
- spinach
6. Sweet potatoes
Same with carrots, sweet potatoes are loaded with beta carotene. They are also a great source of vitamin E antioxidants.
7. Nuts and legumes
Nuts comprise high levels of omega-3 fatty acids and vitamin E. Nuts and legumes that are best for eye health include:
- cashews
- lentils
- walnuts
- peanuts
8. Seeds
Seeds contain high levels of omega-3s and vitamin E just like nuts and legumes. Seeds rich in omega-3 that can be easily bought on grocery stores and online include:
- hemp seeds
- chia seeds
- flax seeds
9. Eggs
Eggs are great for reducing age-related sight loss because it contains high amounts of lutein and zeaxanthin. Eggs are also rich sources of vitamins C, E, and zinc.
10. Water
Water, in general, is vital to a person’s overall health. It is also an essential fluid to eye health. Drinking plenty of water inhibits dehydration, which could reduce symptoms of dry eyes.
If you notice any troubles with your vision such as distorted vision, floaters, flashes, and reduced peripheral vision, contact your eye doctor immediately.
