Top 7 foods to help supercharge your eye health
We’ve all heard the old adage about carrots helping you see better in the dark. And though it's only partially true (we’ll get to that later!), there are actually many common foods that can help improve your overall eye health.
By maintaining a healthy diet and eating foods that contain a range of vitamins and minerals, you can help reduce the risk of developing common eye conditions. These conditions include:
- Poor night vision
- Dry eyes
- Age-related macular degeneration
There are several antioxidants that promote good eye health, including vitamins A, C and E, beta carotene, omega-3 fatty acids zinc, lutein and zeaxanthin.
We’ve rounded up the best eats for better eye health. Take a look at our list below:
Are these crunchy orange veggies actually good for your ocular health? Indeed! Carrots are chock full of vitamin A and beta carotene, which help prevent eye infection and other eye conditions, while also improving the health of the eye’s surface. As for seeing better at night, vitamin A also helps with night vision, so getting more of it in your diet can help prevent night blindness - but it’s not going to give you superhuman powers to see in complete darkness.
Wild-caught salmon is a nutrient powerhouse when it comes to the eyes because it’s loaded with omega-3 fatty acids. These super healthy fats contain both alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which help with the health and development of the retina.
Bell peppers have the most vitamin C per calorie, and this essential vitamin is good for the blood vessels in your eyes and can also help reduce your risk of cataracts. These bright and crunchy veggies are also full of eye-friendly vitamins A and E. Heat breaks down vitamin C, so make sure you eat your bell peppers raw.
Egg yolks are great for eye health. The sunny yellow middle of an egg is full of vitamin A, lutein, zeaxanthin, and zinc - all of which are vital to robust eye health. Vitamin A protects your cornea, while lutein and zeaxanthin lower the chance of developing serious eye conditions like cataracts and age-related macular degeneration. Zinc promotes the health of the retina and also helps improve night vision.
Grab a handful of these rich and delicious nuts for improved eye health. They contain vitamin E, which helps protect against cataracts and macular degeneration. Other nuts that contain vitamin E include hazelnuts and peanuts, as well as sunflower seeds.
This popular dark leafy green is a superfood for your eyes. It’s loaded with lutein and zeaxanthin, which help prevent serious eye conditions, including cataracts and macular degeneration related to age. Lutein and zeaxanthin aren’t produced by the body, so it’s important to incorporate foods that are rich in these antioxidants into your diet.
Juicy and tangy-sweet, oranges and other citrus fruits are great sources of vitamin C which is crucial for eye health. This vitamin contributes to healthy blood vessels in your eyes and also helps to combat cataracts and age-related macular generation.
These superfoods aren’t just delicious - they’re also jam-packed with antioxidants that will help promote better eye health in the long term. Take a proactive approach to protecting your eye health by incorporating these seven foods into your diet now. Your future self will thank you.
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