Proper nourishing your body is essential for your overall health, especially your vision. You can help strengthen and protect your eyes in simple ways, such as resting, wearing sunglasses, and even eating nourishing foods, vitamins and minerals. The best part is that most of these foods may already be in your refrigerator.
Some of the best eye health foods include:
- broccoli
- salmon
- carrot
- Sunflower seeds
- kiwi
- Oyster
- spinach
- egg
Learn below which other delicious foods can promote the best eye health and the best vitamins and nutrients they contain.
The best food for healthy eyes
Whether you have a family history of vision problems or want to fight eye strain in your daily life, here are 12 foods to enhance your eyes’ health.
broccoli
A study promoted by the American Optometry Association found that indole-3-methanol, a compound found in broccoli, can help remove toxins from the retina. This reduces the risk of age-related macular degeneration, one of the main causes of vision loss in older people. Broccoli also contains lutein and zeaxanthin, which can also protect your eyes. Note that this study claims that you have to eat unreasonable broccoli to really prevent AMD.
salmon
Keeping your eyes healthy means staying hydrated enough. Some of the best foods for healthy eyes can go a long way. For example, salmon contains omega-3 fatty acids. This helps reduce your risk of dry eyes, a discomfortable condition that becomes more common as you age.
If you are a woman, eating salmon and other foods containing omega 3 is even more important for eye health. Female patients assigned at birth are twice as likely to have eyes as dry eyes.
carrot
You may have heard of it before: Carrots are one of the best foods for healthy eyes. For beginners, they contain a lot of beta-carotene, an antioxidant that your body uses to make vitamin A. Vitamin A helps you see and defend against myopia at night (i.e., myopia). If you're always looking for a way to avoid your vision correction needs – or keep your current contacts or glasses prescriptions as long as possible, grab Bugs Bugs Bunny's go-to snack.
In addition, carrots also contain lutein, another antioxidant. This can help you reduce the risk of AMD.
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Sunflower seeds
Yes, you should protect your eyes from the sun. Don't let this name fool you; there is no need for protection here. Sunflower seeds are one of the best foods for vision. They have a lot of vitamin E, an antioxidant that protects our eyes from oxidative stress. Vitamin E also helps fight the devastating UV light caused by the sun, thus reducing the risk of cataracts.
One important thing to note here: Your body can synthesize some vitamins, but you need to get vitamin E from food sources or supplements.
kiwi
Looking for another way to cause the potential sun damage to the eyes? Turn to kiwi. This blurry fruit makes our list of best foods for healthy eyes because it contains lutein, which is the AMD antioxidant I mentioned earlier, and Zeaxanthin, which helps your eyes filter light.
Oyster
Many foods that are good for eye health may not be surprising, but this food may feel like a curveball. Despite this, it is worth mentioning. Oysters not only contain omega-3 fatty acids, but also have high zinc. If you want to fight AMD, this provides you with another effective nutrition.
spinach
Take a page out of Popeye's book and eat spinach. As an important source of all-round nutrients, this green leaf green is also one of the best foods for healthy eyes. It has a lot of lutein, which I have noticed is a key component of eye health. Spinach also has zeaxanthin.
To help your body absorb these antioxidants best, you need to eat them with fat. A little bit of spinach salad with olive oil – also contains omega-9 and a small amount of omega-3 – provides you with an easy way to make your top-notch food available for any meal into any meal.
egg
Eggs provide almost everything your eyes need, from lutein and zeaxanthin to zinc and vitamin A. A 2019 study concluded that regular consumption of eggs (about 2 to 4 eggs per week) significantly reduces your risk of AMD. If you want to pick up foods that are good for your eyes, eggs can make it easy.
almond
Almonds and other nuts contain high levels of vitamin E, a antioxidant that fights AMD and cataracts. Again, your body cannot make this vitamin alone.
Plus, if you want to avoid or reduce the time to make kitchen preparations, this is one of the top foods to improve your eye health. If you don't want to fire the stove or grab the cutting board, you can grab some almonds and go.
yogurt
Dairy products all have vitamin A and zinc, two nutrients I have pointed out that are key to eye health. If you really want to choose the visual food that suits you best, then when making dairy choices, choose the variety you cultivate. Why? Because yogurt contains probiotics. Studies have increasingly shown that these good bacteria may help from allergic conjunctivitis to dry eye.
orange
I've talked about beta-carotene, its role in vitamin A and why vitamin A is important to your eyes. What I haven't told you is that for one important reason, foods that use beta-carotene are usually easy: Antioxidants make them orange. So, you'd better believe that oranges have a lot of this nutrient that can win their place on this list of the best foods to enhance your vision.
Also, you probably already know that oranges have a lot of vitamin C. Can help your body fight AMD, cataracts and vision loss.
strawberry
Oranges have a lot of vitamin C content, but strawberries actually contain more. Since vitamin C provides three or two reps to prevent overall vision loss, cataracts and AMD, these berries should fill our list of the best foods for healthy eyes.
