Top 10 Foods to Improve Eye Vision & Healthy Eyes

Eye Vision, we look at the evidence for 10 nutrient-rich foods to boost eye health. We also discuss other tips for healthy eyes and eye health wa

People often believe that 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.

Eye Vision
Eye Vision

Warning signs for eye health

Possible symptoms that a person may be experiencing vision trouble include:

  • Frequent changes in visual clarity
  • Seeing distorted images
  • Seeing floaters or flashes in the field of vision
  • Reduced peripheral vision

In this article, we look at the evidence for 10 nutrient-rich foods to boost eye health. We also discuss other tips for healthy eyes and eye health warning signs.

Also Read:- Lasik Surgery Cost in India

Ten Best Foods for Eye Health

The AREDS reports support the following 10 nutrient-rich foods:

1. Fish

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. The fish that contains the most beneficial levels of omega-3s include:

  • Tuna
  • Salmon
  • Trout
  • Mackerel
  • Sardines
  • Anchovies
  • Herring

2. Nuts and legumes

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.

Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:

  • walnuts
  • Brazil nuts
  • cashews
  • peanuts
  • lentils

3. Seeds

Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.

Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

  • chia seeds
  • flax seeds
  • hemp seeds

4. Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.

Vitamin C-rich citrus fruits include:

  • lemons
  • oranges
  • grapefruits

5. Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Also Read:- What is the Suitable Age for Laser LASIK Eye Surgery

Well-known leafy greens include:

  • spinach
  • kale
  • collards

6. Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.

Vitamin A is Trusted Source that plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.

7. Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

8. Beef

Beef is rich in zinc, which has been linked to trusted Source 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 trusted Source than beef.

9. Eggs

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.

10. Water

It may come as no surprise that a fluid essential to life is also vital to eye health.

Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Recommended Daily Intake For Eye Health

The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:

  • 500 milligrams (mg) of vitamin C
  • 400 international units of vitamin E
  • 10 mg lutein
  • 2 mg zeaxanthin
  • 80 mg of zinc oxide
  • 2 mg of copper oxide

Summary

Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health. Lasik Surgery

People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.

People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.

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