You can maximize your eye health by ensuring that your diet includes foods that provide the essentials your eyes need. Look for foods that contain nutrients such as omega-3, Vitamin C, Vitamin E, beta carotene, lutein, zinc and Vitamin A. There are lots of foods with valuable nutrients, but to get you started here’s a list of foods to boost your eye health.
Carrots contain both beta carotene and lutein. These help keep your retina healthy and protect it against sun damage from UV rays. For best results choose fully grown (not baby) carrots with their greens still attached.
2. Colorful Bell Peppers
Bell peppers are a powerhouse source of Vitamins A and C, which have been shown to help reduce or prevent age-related macular degeneration. The best ones to choose are red, yellow and orange bell peppers.
3. Leafy Greens
Leafy greens are chock full of antioxidants like lutein and zeaxanthin. These antioxidants work in your body to prevent damage from free radicals. Leafy greens also contain Vitamin C and beta carotene, which offer support against sun damage. Good sources of leafy greens include carrot greens, beet greens, kale, spinach and green leaf lettuce.
Fish contain abundant supplies of Omega-3 fatty acids. Omega-3 is an essential fatty acid that supports strong blood vessels; especially the tiny capillaries that run throughout the eye tissue. The best fish for Omega-3s include wild salmon, tuna, herring and sardines.
5. Turkey and Chicken
Turkey and chicken are packed with zinc and niacin, both of which have been shown to help prevent the formation of cataracts. For best results, opt for fresh poultry rather than the processed version at the deli counter.
Berries are loaded with antioxidants, which keep your eye tissue from from free radical damage. Free radical damage can occur from sun exposure, so eating berries directly supports eye health. All berries are beneficial, but blueberries are especially so!
Your eye health is directly related to your nutrient intake. Enjoy these six foods as part of an overall healthy diet. To make an eye appointment now, please contact us.