A diet that promotes eye health consists of a diverse range of foods that are abundant in vitamins, antioxidants, and omega-3 fatty acids, including leafy greens, fatty fish, citrus fruits, and eggs. Incorporating these nutrients can aid in safeguarding against age-related deterioration of vision and enhance overall eyesight.
Foods to include in your diet
- Leafy green vegetables:
Kale, spinach, and collard greens are rich in lutein and zeaxanthin, antioxidants that shield against harmful blue light.
- Fatty fish:
Salmon, tuna, and sardines are high in omega-3 fatty acids, essential for maintaining retinal health and can assist with issues such as dry eye disease.
- Citrus fruits:
Oranges, grapefruits, and other citrus varieties are outstanding sources of vitamin C, an antioxidant that may lower the risk of age-related cataracts.
- Eggs:
Egg yolks are a source of lutein, zeaxanthin, and zinc, all of which contribute positively to eye health.
- Orange-colored fruits and vegetables:
Sweet potatoes, carrots, and cantaloupe are abundant in beta-carotene, a type of vitamin A vital for vision in dim lighting.
- Nuts and seeds:
Almonds, walnuts, and sunflower seeds supply vitamin E and omega-3 fatty acids, which help protect the eyes from oxidative damage.
- Whole grains:
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A valuable source of zinc and other necessary nutrients.
- Berries and other fruits:
Blueberries and other vibrant fruits are loaded with antioxidants.
Key nutrients for eye health
- Vitamins A, C, and E:
Essential for overall vision and protection against damage.
- Lutein and Zeaxanthin:
Antioxidants that filter out harmful blue light and safeguard the macula.
- Zinc:
Crucial for transporting vitamin A from the liver to the retina to create melanin, a protective pigment.
- Omega-3 Fatty Acids:
Vital for retinal function and may assist with conditions such as dry eye.
