Eating healthy is great for your body and overall health in general, but can also work wonders for your eyes! Maintaining good eye health is essential for lasting clear vision. Research shows that foods rich in certain vitamins help strengthen the tiny arteries that supply nutrients and oxygen to your eyes.
In this post, we’ll dive into the best foods for vision, and by incorporating these eye boosting vitamins into your diet, you’re helping to strengthen the very foundation of your vision. Not only does this promote ideal eye health, it can also reduce your risk of developing many different kinds of eye diseases and conditions. If you live in Austin, Texas, or a surrounding city, visit Howerton Eye Center today to speak to an Ophthalmologist if you have any questions regarding eye health!
8 Foods That Can Boost Your Eye Health and Create Lasting Benefits For Your Vision
Carrots
Probably one of the most well-known foods associated with eye health are carrots, and for good reason! Rich in Vitamin A, they play a crucial role in vision by aiding the retina in turning light rays into images. Carrots are also rich in Beta-Carotene, which protects the cornea and creates a protective barrier against eye infections. Together, Vitamin A and Beta-Carotene work to keep the surface of the eye moist, which can help prevent dry eye.
Other foods rich in Vitamin A to consider are Sweet Potatoes, Cantaloupes, and Apricots!
Oily Fish
You might be thinking, “Oily Fish?” Well, it’s really just a term for some common fish like salmon, tuna, trout, mackerel, anchovies, and more. These fish have large amounts of Omega-3 fatty acids, which are a key component to eye health.
Oily fish contain oil in their body tissue and gut, and since the human body cannot produce Omega-3 fatty acids, it’s important we include them in our diet. These nutrients work to reduce inflammation and can potentially even work to alleviate the symptoms of dry eye by encouraging your eyelids to produce more oil.
Research also suggests a higher intake of Omega- 3’s can reduce your risk of Glaucoma, maintain retina health, and delay the progression of age-related macular degeneration (AMD).
Leafy Green Vegetables
Leafy green vegetables contain lutein and zeaxanthin, two powerful antioxidants vital to protecting the macula, the part of the eye that provides us with clear central vision. Consuming a diet rich in lutein and zeaxanthin can potentially help lower the risk of developing AMD and improving general eye health. Lutein and zeaxanthin work to protect your eye from harmful UV light, and can also aid in reducing the risk of cataracts.
Common leafy greens are spinach, kale, romaine lettuce, broccoli and peas. We know how important leafy green vegetables are to our overall health, but we now understand they play an essential role in eye health!
Eggs
Interestingly, eggs also contain lutein and zeaxanthin, as well as zinc, making them an additional fantastic food to support good eye health. Eggs are an amazing source of protein, which is known to support the health of eye tissues and strengthen them. Protein is essential for the repair and growth of tissues all throughout your body, so it makes sense they would benefit your eyes! Eggs maintain the health of the lens and cornea, so overall, the function of your entire visual system will be positively affected by eating eggs.
Whether you enjoy them hardboiled, scrambled, or sunny side up, adding eggs to your diet will ensure you are getting necessary nutrients for your eyes to function at their best.
Nuts & Seeds
Nuts and seeds are full of Vitamin E, which protect the cellular health of eyes. It protects the cells in the retina from becoming damaged by extremely unstable molecules, known as free radicals. Vitamin E is also linked to preventing age-related eye diseases, such as cataracts and Age-Related Macular Degeneration (AMD). In addition, both nuts and seeds are sources of Omega 3 Fatty Acids, which we previously highlighted for their importance.
Common nuts and seeds that are particularly high in Vitamin E include walnuts, Brazil nuts, peanuts, cashews, chia seeds, flax seeds, and hemp seeds.
Fruits & Citrus Fruits
Citrus Fruits are packed with Vitamin C, which is absolutely essential to eye health. It is an antioxidant that protects the eye from age-related damage, similarly to Vitamin E.
Vitamin C also plays a fundamental role in producing collagen. Collagen is a protein known to potentially reduce the risk of cataracts and macular degeneration by maintaining the structure and strength of blood vessels in your eyes.
Some Citrus fruits you should definitely add to your diet include lemons, oranges, tangerines and grapefruits. Other fruits that offer Vitamin C are peaches, tomatoes and strawberries, kiwi, and papaya.
Incorporating a variety of different colored fruits and vegetables ensures you get various antioxidants that promote lasting vision health.
Beef
Beef is very rich in zinc, and zinc allows Vitamin A to create the pigment melanin, which protects your eye from harmful UV light. This is an essential process to sustaining proper visions, as without melanin, your retina could suffer from potential damage caused by UV rays.
There are many other benefits of zinc: it supports cell growth and repair, boosts the immune system, and aids in reducing inflammation. This inflammation is known to contribute to many serious eye conditions, such as AMD.
Other foods that contain zinc are oysters, lobsters, pork, yogurt, and pumpkin seeds. Incorporate these zinc-packed foods to ensure your body can effectively utilize Vitamin A to fully reap its benefits.
Beans
Beans are an excellent source of plant-based protein and are packed with essential nutrients that promote eye health. Rich in antioxidants like vitamin E and zinc, beans help protect the eyes from oxidative stress and age-related damage.
They also contain a significant amount of fiber, which supports overall health, and B vitamins like folate, which are important for reducing the risk of cataracts and other vision issues.
Beans such as kidney beans, black beans, chickpeas, and lentils are also low on the glycemic index, making them a good choice for maintaining stable blood sugar levels—important for reducing the risk of diabetic retinopathy, a complication of diabetes that affects the eyes.
By incorporating beans into your diet, you can provide your body with a steady supply of nutrients that support vision and overall well-being. Whether added to salads, soups, or stews, beans are a versatile and nutritious addition to any meal.
Unhealthy Foods to Avoid
It is just as important to be mindful of unhealthy foods that could negatively impact your vision! Some foods could potentially increase the risk of certain eye diseases and conditions.
Just like we need to be mindful of unhealthy foods and how they impact our overall health, we should consider the ways they can possibly affect our eyes and vision.
Processed and Fast Foods
Foods like fried food and packaged snacks can raise your cholesterol levels. They also lead to the creation of free radicals that damage cells, which connects to eye disease. Free radicals are known to lead to AMD and Diabetic Retinopathy.
Sugary Beverages
Soda, sports drinks, lemonade, and teas can all lead to various types of diabetes and heart diseases, which are tied to AMD and Diabetic Retinopathy.
High-Sodium Foods
Too much salt can lead to high blood pressure, which can affect blood vessels in the eyes, which can lead to issues such as AMD and retinal damage. Processed meats, canned soups, and salty snack are all examples to try to avoid.
Simple Carbohydrates
White bread and pasta have been linked to a higher chance of AMD.
Tips for Healthy Eating
How to Incorporate More Fruits and Vegetables Into Your Diet
Optometrist.org recommends eating at least two servings of fruit and five servings of veggies every day. This will maintain a balanced, nutrient rich diet.
Essential Vitamins and Minerals for Daily Health
According to VeryWell Health, experts recommend these daily values:
- Vitamin C: 90mg
- Vitamin A: 900 micrograms
- Zinc: 11mg
- Vitamin E: 15mg
By meeting these recommendations, you can support your overall well-being and worst to boost your vision health.
Role of Howerton Eye Center in Austin, Texas
Remember your doctor knows best.
While these nutritional boosts are great for supporting overall eye wellness, it’s vital to remember an Ophthalmologist will always know the best course of action.
Always assume an eye problem requires professional attention, and these foods are just extra ways to enhance your eye health, which can potentially help prevent certain diseases.
These foods will not solve or cure actual issues, which is why it is important to schedule a yearly comprehensive eye exam, so an Ophthalmologist can thoroughly assess your vision needs.
Ophthalmologists know what to look for.
At Howerton Eye Center in Austin, Texas, our Ophthalmologists are excited to help you on your vision journey, and will provide you the best course of action for any issue you may have. They can also catch the early or undetected signs of underlying conditions, so book your appointment today!
Isn’t it fascinating to see the positive impact certain foods and vitamins can have on your eye health? A diet rich in vitamins and powerful antioxidants is crucial for maintaining optimal eye health.
By including these eye-friendly foods – carrots, leafy greens, oily fish, eggs, citrus fruits, nuts, seeds, beefs, and beans – in your diet, you are supporting your eye in protecting against age-related eye conditions.
Along with your yearly checkups with your Ophthalmologist, the healthy foods listed above will give your eyes the best chance to stay healthy for years to come.
