(Photo of an eye Vanessa Bumbeers on Unsplash.com)
We don’t often think about how what we eat can improve our eye health, but it turns out it’s not that different from a heart-healthy diet. That means a low-fat diet with lots of fruits and vegetables, lean meats, seafood, and plenty of water. That said, there are some foods in particular that can help ensure you have strong eyes as you age.
Adding some diversity to your diet can go a long way in feeding your body a variety of nutrients. The following foods are packed with vitamins and other nutrients which may be especially important to our eyes and vision. Consider how you could add them to some of your favorite dishes or even as sides to accompany your breakfast, lunch or dinner.
Raw red peppers have the highest concentration of vitamin C per calorie among vegetables. Heat breaks down vitamin C so raw is best. Vitamin C is good for the blood vessels in your eyes and research suggests that it could lower your risk for cataracts. You’ll also find high concentrations of vitamin C in bok choy, cauliflower, papayas, and strawberries.
Dark, leafy greens are rich in vitamins C and E. They also have the carotenoids lutein and zeaxanthin, forms of vitamin A that decrease your risk of chronic eye diseases, including cataracts and age-related macular degeneration (AMD). Spinach, kale, and collard greens are some of your choices.
Salmon is high in the two types of omega-3 fatty acids essential for function of the retinas – DHA and EPA. You’ll find them in tuna and trout, as well. The omega-3s may have a protective effect against AMD and glaucoma. Low levels of these fatty acids have been linked to dry eyes.
Orange-colored fruits and vegetables are high in beta-carotene, which is a form of vitamin A that supports the eyes’ ability to adjust to darkness. Sweet potatoes are especially high in beta-carotene. One potato also has more than half the vitamin C required daily. Other good sources in this group of foods are carrots, cantaloupe, apricots, and mangos.
Oysters have more zinc per serving than any other food. Zinc transports vitamin A from the liver to the retina, where the protective pigment melanin is produced. If you don’t care for shellfish, you can also get enough zinc in pork, beef, and chicken.
Eggs have zinc, needed to help your body use the lutein and zeaxanthin found in egg yolk. These block harmful blue light from damaging your retinas. They also augment the protective pigments in the macula, which controls central vision.
Sunflower seeds and almonds are excellent sources of vitamin E. Just one ounce covers more than half your daily requirement for the vitamin. It can help to slow progressive AMD and to prevent cataracts. Hazelnuts and peanuts are also good choices.
Broccoli and Brussels sprouts are full of antioxidants, including vitamins A, C,.and E. They protect eye cells from free radicals, which are molecules that break down healthy tissue. Retinas are especially sensitive to such damage.
Beans and legumes are low-fat, high-fiber foods which are high in zinc. Chickpeas, black-eyed peas, kidney beans, and lentils are good choices. They may slow down the development of AMD and boost night vision.
Squash can provide lutein and zeaxanthin. Summer squash has vitamin C and zinc as well. Winter squash yields vitamins A and C along with omega-3 fatty acids.
As always, foods are just part of preserving vision. Sleep, exercise, and not smoking are also essential for good health, including vision.
