Improving your vision starts with what you eat. By consuming the right food, you can protect your eyes and also enhance your vision. Certain nutrients are essential for maintaining healthy eyesight, and incorporating them into your diet can make a big difference. A nutrient-rich diet helps nourish your eyes and protects them from damage. But don’t just stop at a balanced diet; maintain other good habits such as staying physically active, limiting screen time, staying hydrated, and of course, building a good habit of having your eyes checked regularly. Planning a balanced diet should also focus on variety. Aim to eat whole foods and limit processed food items high in saturated fats and added sugars.
Why is having a balanced diet necessary for your eyes?
A well-balanced diet may help prevent or reduce the risk of various eye conditions, including cataracts, age-related macular degeneration (AMD), glaucoma, dry eye syndrome, and night vision problems, ultimately supporting long-term eye health and vision.
7 Best foods for healthy eyes
Fish
- Incorporating fish like salmon, sardines, and tuna into your diet can be beneficial for eye health due to their high omega-3 fatty acid content.
- These healthy fats support visual development, retina health, and may even help prevent dry eye syndrome and age-related macular degeneration (AMD).
- For optimal benefits, choose wild-caught salmon over farm-raised, and consider grilling or broiling with herbs and lemon for a delicious and nutritious meal.
Eggs
- Eggs are a nutritional powerhouse for eye health, with their yolks rich in essential nutrients like
vitamin A , lutein, zeaxanthin, andzinc . - Vitamin A protects the cornea, while lutein and zeaxanthin reduce the risk of age-related macular degeneration and cataracts.
- Zinc supports retina health and enhances night vision.
Almonds
- Almonds are a nutritious snack for eye health, rich in vitamin E, which shields against unstable molecules that can damage healthy tissue.
- Regular vitamin E consumption may help prevent age-related macular degeneration and cataracts. With 19mg of vitamin E per 100-gram serving, almonds are a great addition to breakfast cereal, yogurt, salads, or as a snack.
- Other vitamin E-rich nuts and seeds include sunflower seeds, hazelnuts, and peanuts. Just be mindful of serving size, aiming for 1-2 servings daily due to their high calorie content.
Dairy products
- Dairy products like milk and yogurt support eye health with vitamin A and zinc. Vitamin A safeguards the cornea, while zinc facilitates its transport to the eyes and supports retina health, night vision, and prevents cataracts.
- Choosing dairy from grass-fed cows maximizes benefits.
- Enjoy dairy throughout the day in meals, cereal, coffee, or as yogurt for breakfast or snacks
Carrots
- Carrots are a vision-friendly food, rich in vitamin A and beta-carotene, which protect the eye’s surface and help prevent infections and serious conditions.
- Add whole carrots and baby carrots to salads and soups, or shred them into baked goods for an extra nutritional boost.
Kale
- Kale is a superfood powerhouse for eye health, packed with lutein and zeaxanthin, antioxidants that may help prevent age-related macular degeneration and cataracts.
- With a 100-gram serving providing 6,260 mcg of these nutrients, kale is an excellent addition to your diet. Other lutein-rich veggies include red peppers and spinach.
Oranges
- Oranges and citrus fruits are rich in vitamin C, supporting eye health by promoting healthy blood vessels and potentially reducing the risk of cataracts and age-related macular degeneration.
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