“Failing eyesight is an inevitable result of aging or eye strain”. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems. Disease Study, published in 2001, found that certain nutrients zinc, copper, vitamin C, vitamin E, and beta carotene may reduce the risk of age-related decline in eye health by 25 percent. Here are 7 nutrient-rich foods to boost eye health.
Many fish are rich sources of omega-3 fatty acids. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. Cold-water fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. If you don’t eat seafood, you can get a good supply of omega-3s by using fish oil supplements or taking vegetarian supplements that contain black currant seed oil or flaxseed oil.
2. Leafy green vegetables
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Spinach, kale and collard greens, to name just a few, are packed full of lutein and zeaxanthin, important plant pigments that can help stem the development of macular degeneration and cataracts. Broccoli, peas and avocados are also good sources.
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc. The vitamins and nutrients in eggs, including lutein and vitamin A which may protect against night blindness and dry eyes, promote eye health and function.
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. A diet containing foods with a low glycemic index can help reduce your risk for age-related macular degeneration. Swap refined carbohydrates for quinoa, brown rice, whole oats and whole-wheat breads and pasta. The vitamin E, zinc and niacin found in whole grains also help promote overall eye health.
5. Citrus fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended to fight age-related eye damage. Oranges, grapefruits, lemons and berries are high in vitamin C, which may reduce the risk of cataracts and macular degeneration.
Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.