What are the 5 things you can eat for healthy eyes? If you’re like me, food is the ultimate source of comfort. Grabbing some yummy food, ice cream, or boba can instantly energize me when I’m exhausted, cheer me up when I’m feeling down, and transform a terrible day into a great day. Turns out, good food can also improve the health of your eyes and reduce your risk of developing certain eye problems! Here are 5 things to eat for healthy eyes!
1. Green, Leafy Vegetables (Kale, Spinach, Broccoli)
Coming in first on the list of things to eat for healthy eyes is green, leafy vegetables. These foods are rich in lutein and zeaxanthin, both of which are antioxidants that protect your eyes from free radicals. A diet rich in these nutrients can reduce the risk of developing age-related macular degeneration and delay the onset of nuclear cataracts. [1] [2] Moreover, vegetables may reduce the risk of developing Type II Diabetes, thereby reducing the risk of developing diabetic retinopathy. [3]
2. Omega 3 Fatty Acids (Salmon, Tuna, Trout)
Next, we recommended eating Omega 3 for healthy eyes. Omega 3 fatty acids have anti-inflammatory properties which enable them to reduce the likelihood of developing dry eyes. [4] These fatty acids are also proposed to reduce the progression of age-related macular degeneration. [5]
3. Vitamin E (Almonds and Avocados)
Vitamin E combats oxidative damage caused by the sun. This suggests that Vitamin E may delay the onset of age-related cataracts [6] and progression of age-related macular degeneration [7]
4. Vitamin C (Oranges, Tangerines, Strawberries)
Foods rich in Vitamin C delay the onset of cataracts and progression of age-related macular degeneration in the same way that foods rich in Vitamin E do.
5. Zinc (Black-eyed peas, Kidney Beans, Poultry)
Zinc is involved in the production of melanin in our retina, which helps protect our eyes from the sun. In addition, zinc is proposed to delay the progression of age-related macular degeneration [8]
Our eyes act as a window to our body, allowing for the health of our eyes to offer a look into the health of our bodies. Thus, most of the foods that reduce your risk of developing systemic diseases, such as diabetes and hypertension, are the same foods that reduce your risk of developing eye diseases. This makes sense, as many eye diseases are caused by systemic diseases.
For instance, patients with diabetes are more likely to develop diabetic retinopathy or posterior subcapsular cataracts, and patients with hypertension have a higher risk of developing glaucoma, all of which may negatively impact your vision.
When we work on improving a certain skill, the amount of work we put in dictates the amount of growth we witness. In the same way, the quality of food we put into our body dictates the quality of our systemic and/or ocular health. Integrating these foods may seem daunting, but thankfully, there are a ton of recipes out there (thank you, Google) to experiment with. Alternatively, AREDS 2 supplements incorporate most of the nutrients that encourage healthy eyes (thank you, Target). If you’re still looking for a new year’s resolution, maybe this can be your’s! 😉
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the content on this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. please seek the advice of qualified health providers with questions you may have regarding your medical or vision conditions.
Bright Vision Optometry is a family-owned & operated optometry office located in Chino Hills, CA 91709
