Are there certain foods we can eat more of to improve our eye health? Studies say yes. A diet rich in vitamins C and A and minerals like zinc are known to do wonders for your eyes.
1. Leafy Green Vegetables
Loaded with lutein, zinc and vitamins, leafy veggies can be easily taken as salads or side dishes. They are known to improve vision problems. Kale is loved by wellness dieticians because it has antioxidants known to combat cancer. An easy way to get a cup of kale in blended as a smoothie, or even oven-baked for a light, healthy snack. The carotene in other greens such as broccoli is great for your eyes. If you love pasta dishes, consider including a handful of chopped broccoli for an extra dose of vitamin-rich veggies!
If you experience dry eyes or have developed cataracts, you may benefit from increases your intake of omega-3 fatty acids. Fatty acids are the “building blocks” of fat, and they are found in seafood, some vegetables, nuts and seeds. You often hear about studies linking fatty acids to heart health and blood pressure, but studies have shown that Omega-3 fatty acids, in particular, are beneficial for eye health. The best way to add these acids to your diet is to eat more cold-water fish. Salmon and tuna are both excellent sources of Omega-3s, and you can also purchase Omega-3 liquid and capsules. Fish oil has no negative side effects, so taking 1,000 milligrams or more ever day is perfectly safe. And if you struggle with dry eye, 1,000 milligrams is recommended.
While you might think Oysters belong in the seafood category, they’re worth mentioning separately … Oysters are the single best source of zinc you can eat (other than by taking a supplement), and most ophthalmologists agree that zinc is extremely beneficial for overall eye health. Zinc is a mineral that enables the vitamin A you ingest from other foods to create melanin, a pigment in the retina. Further, some studies suggest zinc decreases your risk of cataracts and age-related macular degeneration as well. You may not have oysters at home, but what better excuse to take your date out for a romantic dinner than to celebrate better health and improved eyesight!
According to the Age-Related Eye Diseases Study (AREDS), a major clinical trial sponsored by the National Eye Institute, vitamin-packed oranges are excellent for nurturing your eye tissue. Patients struggling with eye diseases showed marked improvement from consuming oranges and other citrus fruits. In the eye, vitamin C may help regenerate other important antioxidants, such as vitamin E. If you’re not accustomed to eating lots of fruit, then try drinking freshly squeezed orange juice, or spruce up the citrus flavor in an easy yogurt smoothie. Simply combine yogurt with orange juice, crushed ice and some honey. Blend and serve.
Lutein, the carotenoid also found in leafy greens, can be ingested by eating eggs. Some scientists believe that the body also absorbs egg proteins better. Plus, it’s a breakfast staple, so you’re probably already getting the nutrients you need for better health.
Want more tips for better eyesight? Make an appointment for a personal consultation, and learn how you can help prevent age-related eye diseases.