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What foods are good for eye health?
What vegetables are good for eye health?
What fruits are good for eye health?
Is a healthy diet good for your eye health?
Are plant-based foods good for eye health?
- Bell peppers give you the most vitamin C per calorie. That's good for the blood vessels in your eyes, and science suggests it could lower your risk of getting cataracts.
- An ounce of these seeds or almonds has half the amount of vitamin E the USDA recommends for adults each day. A large study found that vitamin E, together with other nutrients, can help slow age-related macular degeneration (AMD) from getting worse.
- Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts.
- Your retinas need two types of omega-3 fatty acids to work right: DHA and EPA. You can find both in fatty fish, such as salmon, tuna, and trout, as well as other seafood.
Oct 11, 2024 · Researchers have linked eye-friendly nutrients like vitamin C and zinc to reducing certain serious eye conditions. Here are the best foods for eye health.
- Cristina Mutchler
- Overview
- 1. Fish
- 2. Eggs
- 3. Almonds
- 4. Dairy
- 5. Carrots
- 6. Kale
- 7. Oranges
- Outlook
- Tips for eye health
Overview
Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy, and may help reduce your risk for developing eye conditions. Serious eye conditions may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants. Eye conditions that you may be able to prevent with a healthy diet include:
•cataracts, which cause cloudy vision
•age-related macular degeneration, which can limit your eyesight
•glaucoma
•dry eyes
Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes.
Consider incorporating fish into your meal plan a few days a week. When buying salmon, choose a wild-caught version instead of farm-raised salmon. That’s because farm-raised salmon has more saturated fat and less omega-3s than wild-caught salmon.
Eggs are a great food to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea. The cornea is the surface of the eye. Lutein and zeaxanthin lower the chance of getting serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina. The retina is the back of the eye. Zinc also helps eyes see at night.
Eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to enjoy eggs is by hard-boiling them. Try them in salads and sandwiches. You can even eat a hardboiled egg for a snack.
Almonds, like other nuts and seeds, are generally good for eye health. Almonds contain vitamin E. This vitamin guards against unstable molecules that target healthy tissue. Consuming regular amounts of vitamin E can help prevent age-related macular degeneration as well as cataracts. You should aim for about 22 international units (IU), or 15 mg of vitamin E a day. One serving of almonds is about 23 nuts, or ¼ cup, and has 11 IU. Other nuts and seeds that contain vitamin E include sunflower seeds, hazelnuts, and peanuts.
You can enjoy almonds as a snack at any time. They are also tasty in your breakfast cereal, yogurt, or in salads. Just remember to keep an eye on serving size. Almonds are high in calories, so try to limit your intake to one to two servings a day.
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and choroid, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits.
Dairy can be consumed throughout your day. You can drink a glass with a meal or enjoy it in coffee and tea, or breakfast cereal. Yogurt is a healthy option for breakfast or as a snack.
Carrots are well-known to be good for eye health. Like egg yolks, carrots have vitamin A and also beta carotene. Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.
Carrots are easy to eat on the go. Julianne whole carrots or keep a bag of baby carrots handy for an afternoon or evening snack. Toss them in salads and soups for some added nutrition, or shred them up and add them to muffin or pancake batter.
Kale is known as a superfood by many because it contains so many important vitamins, nutrients, and minerals. It’s extremely good for eye health. Kale has the antioxidants lutein and zeaxanthin, also found in eggs and other foods. These nutrients may help to prevent serious eye conditions such as age-related macular degeneration and cataracts. Lutein and zeaxanthin aren’t made in the body, so you have to incorporate them into your diet. A 100 gram serving of kale, which is about 1 ½ cups, contains 11.4 mg of lutein, and it’s recommended you get 10 mg per day. Other vegetables high in lutein are red peppers and spinach.
Kale can be made into snack chips. First wash the leaves, then tear them into small pieces; toss it in olive oil, and bake it 20 minutes or so, until the kale gets crispy. You can season them with a light sprinkle of salt. You can also sauté kale for a side dish or serve it in a salad.
Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.
To enjoy oranges, you can drink orange juice, peel one as a snack, or add them to a fruit salad.
A healthy diet is essential for eye health. Maintaining a diet high in antioxidants will prevent the development of serious eye conditions and ensure your eyes work their best. Try to eat a variety of whole, unprocessed foods on a daily basis. See your doctor if you experience problems with your eyes, as early intervention can prevent more serious ...
It’s important that you take care of your eyes on a regular basis to maintain eye health. Eating eye-healthy foods is not the only way to protect your eyes. Other ways you can keep your eyes healthy include:
•visiting an eye doctor every one to two years
•wearing sunglasses when outdoors
•avoiding smoking
•maintaining a healthy weight
•wearing protective eye gear when engaging in sports, hobbies, home projects, or work-related activities
- Natalie Silver
Apr 7, 2023 · Opt for a diet low in fat and rich in fruits, vegetables and whole grains. Here are 36 fabulous foods that can benefit not only your heart but your eyes.
Oct 10, 2024 · What Foods and Nutrients Impact Eye Health? The quality of your diet significantly impacts vision and overall eye health. Therefore, eating the proper nutrients helps reduce your risk for eye diseases, such as: Cataracts; Age-related macular degeneration; Dry eye ; Glaucoma; Diabetic retinopathy
May 9, 2024 · Oily fish, nuts, citrus fruits, leafy green vegetables, and many other foods contain nutrients that may benefit eye health. Nutrients in foods, such as zinc, copper, vitamin C,...
Oct 17, 2024 · Vitamins A, C, E, zinc, omega-3 fatty acids, lutein, and zeaxanthin are crucial for maintaining eye health and preventing conditions like AMD and dry eyes. Prioritize consuming natural foods rich in nutrients needed for eye health over supplements. Leafy greens like spinach and kale are rich in lutein and zeaxanthin.
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related to: What foods are good for Your Eyes?Find a product that’s right for your dry eye symptoms and brings you real dry eye relief. Read our simple tips and tricks to help ease bothersome dry eye symptoms.
OCUSorb Helps Increase the Amount of Nutrients That Can Circulate to Your Eyes. Enhanced Vitamin with Better Absorbing Nutrients from the Unique OCUSorb Technology.
