7 Excellent Foods for Your Eyes & How They Help Your Vision

7 Excellent Foods for Your Eyes & How They Help Your Vision

Oct 01, 2022

Keeping your eyes healthy helps reduce your risk of developing eye conditions. However, the task requires you to maintain a well-balanced, healthy diet to ensure you keep your eyes healthy. Severe eye disorders are avoidable if you include foods containing various vitamins, nutrients, and minerals called antioxidants. Some eye conditions that a healthy diet helps prevent include cataracts causing cloudy vision, age-related macular degeneration limiting your eyesight, glaucoma, dry eyes, and poor night vision.

The antioxidants help ward off oxidants affecting your eye health adversely. However, you might need several types of antioxidants to maintain eye health. The antioxidants include lutein, omega-3 fatty acids, zinc, zeaxanthin, and vitamins A, C, and E.

Many proteins, dairy, fruits, and vegetables help create an excellent balanced diet. In addition, try eating a colored diet during the day, incorporating various foods of different colors. Limiting processed foods containing saturated fats that are high in sugar and unhealthy is also recommended by the eye doctor for excellent eye health.

Mentioned below are seven excellent foods that your eyes need to remain healthy. The foods are available throughout the year at reasonable prices, allowing you to enjoy them in any way you want.

7 Best Foods for Good Eye Health

Here is a list of foods that are good for your vision health:

1. Seafood

Seafood, specifically salmon, is an excellent food for eye health. Different seafood besides salmon contains omega-3 fatty acids contributing to visual development and the health of your retina at the back of your eyes. Seafood also helps prevent dry eyes.

Consider having fish with your meals for a few days every week. When purchasing salmon, remain cautious about choosing wild salmon instead of salmon raised on farms because the farm-raised variety contains more saturated fats than their wild counterparts. You can have salmon and other fish grilled or broiled seasoned with fresh herbs, salt-and-pepper for a delicious dinner.

2. Eggs

Eggs are excellent for your eye health. Egg yolks are rich in vitamin A, lutein, zeaxanthin, and zinc, crucial for eye health. Your cornea receives safeguards from vitamin A new benefit by lowering your chances of developing severe eye disorders like AMD and cataracts from lutein and zeaxanthin. In addition, your retina receives help from zinc which helps better night vision.

Having eggs at any time of the day or night by hard boiling them, spreading them in salads or sandwiches, and even as a hard-boiled egg snack.

3. Almonds

Your eye health benefits from nuts and seeds besides almonds. Almonds are rich in vitamin E that guard against unstable eye molecules targeting healthy tissue. When you consume vitamin E regularly, it helps prevent age-related macular degeneration besides cataracts. However, you must aim to have 15 MG of vitamin E daily or about 23 nuts. Sunflower seeds, hazelnuts, and peanuts are also excellent sources of vitamin E.

Enjoying almonds as a snack at any time of the day or night is recommended. However, you must watch out for the serving size because almonds are rich in calories requiring you to limit consumption to one or two servings daily.

4. Dairy

Milk and yogurt are also healthy foods for the eyes. Vitamin A and zinc are present in these foods to help protect your cornea, and zinc brings vitamins from the liver to your eyes. Your eyes contain zinc throughout them, particularly in the retina and choroid lying under the retina. This essential mineral helps with night vision besides preventing cataracts. Dairy products from grass-fed cows provide excellent benefits.

Consumption of dairy products throughout the day is beneficial. You can have meat as a breakfast cereal or tea and coffee, and yogurt is a healthy option for breakfast or a snack.

5. Carrots

Carrots are not just for bunnies to munch. They also help your health because they are an excellent source of vitamin A similar to egg yolks. In addition, vitamin A and beta-carotene help your eyes surface while preventing infections and severe eye disorders. You can munch carrots on the go, chop whole carrots into Julianne, or keep some baby carrots handy to snack on whenever you want.

6. Kale

Kale, the superfood, contains many essential vitamins, nutrients, and minerals. It is incredibly beneficial for eye health, and our Seton eye doctor recommends using this vegetable because it contains antioxidants, lutein, and zeaxanthin, also found in eggs and various foods. The nutrients in kale help prevent age-related macular degeneration and cataracts. Your body doesn’t make lutein or zeaxanthin requiring you to incorporate them into your diet. You must ensure you get 11.4 MG of kale daily or at least 10 MG, which is the recommended option. Alternative vegetables high in lutein are red peppers and spinach.

7. Oranges

Vitamins C, essential for eye health, is present in oranges and citrus fruits. In addition, vitamin C in many fruits and vegetables contributes to healthy blood vessels to prevent the development of cataracts and age-related macular degeneration combined with other vitamins and nutrients.

Visit an Optometrist Near You

When you visit the optometrist near you for yearly eye exams, the professional will likely recommend a healthy diet as essential to maintain eye health and prevent the development of severe eye disorders. When you try to have whole and unprocessed foods daily, see the optometrist if you experience eye issues because early detection helps prevent more severe eye conditions.

Premier Eye Care — Seton recommends receiving yearly eye exams and a healthy diet to prevent eye disorders. If you experience eye issues, please do not hesitate to call or book a consultation at our eye clinic in Seton to obtain comprehensive information on caring for your eyes and benefiting from the report.

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