I’m talking about healthy vision tips now. I will tell you what to eat to keep your eyes healthy, as with every organ in our bodies.
What To eat
Our eyes function best when they receive the proper nutrients. Eating a diet rich in specific vitamins and nutrients can help keep your eyes healthy and even help prevent the onset of eye diseases like macular degeneration.
| Food Group | Nutrients | Examples | Benefits |
|---|---|---|---|
| Fruits | Vitamin C, Vitamin A | Oranges, berries, mangoes, cantaloupe, papaya | Help maintain healthy blood vessels and reduce the risk of cataracts |
| Vegetables | Lutein, zeaxanthin | Spinach, kale, broccoli, peas, sweet potatoes | Protect the eyes from harmful blue light and reduce the risk of macular degeneration |
| Fish | Omega-3 fatty acids | Salmon, tuna, sardines, mackerel | Reduce the risk of dry eyes and macular degeneration |
| Nuts and seeds | Vitamin E | Almonds, peanuts, sunflower seeds, flaxseed | Help prevent age-related macular degeneration |
| Whole grains | Zinc, Vitamin E | Whole wheat bread, brown rice, quinoa, oatmeal | Improve the absorption of vitamins and minerals needed for eye health |
It’s important to note that a balanced and varied diet, in addition to regular eye checkups, is the best way to keep your eyes healthy.
Foods that are bad for our vision
Let’s start with the foods that are bad for our vision; in the media, we constantly hear about the obesity problem in America and the terrible effects that being overweight can have on our health.
Well, it probably won’t surprise you that being overweight or obese increases your risk of developing diabetes and other symptomatic conditions.
Which can lead to vision loss; diabetic retinopathy and glaucoma are just two examples of this, so how do we lower our risk of these diseases and keep our eyes healthy?
Eat less Fat
The first step is to eat less incredibly saturated and trans fats.
Trans fats are often found in processed snack foods like packaged baked goods; cutting items high in Fat, and low in nutrients out of your diet will help keep your eyes healthy and might whittle down your waistline, too, now that we’ve talked about what you shouldn’t eat.
Fruits and vegetables
Let’s discuss the different foods that can help boost your eye health. Generally speaking, fruits and vegetables are terrific combatants against vision loss; the more colorful, the better for instance, fruits and veggies with a reddish pigment, like carrots and cantaloupe, offer a hefty dose of beta-carotene.
Which is a terrific nutrient for your eyes; dark green leafy vegetables like broccoli, arugula, and kale are also very important in your healthy vision.
Vitamins and minerals
Your body needs vitamins and minerals to stay healthy, such as carotenoids like lutein and zeaxanthin, to protect the eye against some natural deterioration.
That comes with aging; incorporating antioxidants like vitamin C, E, and vitamin A or beta-carotene into your diet will protect your eyes and boost your eye health. Certain minerals are also thought to be connected to high fitness.
Zinc, for example, has been shown to help reduce the risk of developing age-related macular degeneration by about 25 percent omega-3 fatty acids are also excellent for your eye health.
Coldwater fish such as tuna and salmon are high in healthful omega threes, or if you’re not a big fan of fish, you can also take fish oil supplements to get omega-3s.
I’ve highlighted some very specific foods and nutrients that can help to boost your eye health, but it doesn’t stop here; when it comes to eating for your eyes, a good rule of thumb to remember is it’s good for your heart it’s good for your eyes to eat well and your vision could last a lifetime.
