foods for eye health

Our diets influence our bodies more than we think. Keeping a fixed eating schedule and incorporating the right foods and supplements can keep certain health problems at bay. We know that omega 3 fatty acids promote good cognitive functions, antioxidants fight against free radicals and vegetables give us more energy for the day. But what are the best foods for eye health?

Super foods for eye health

Each type of vegetable, fruit, nuts, seeds and dairy products are targeted for various health issues and promote the good functioning of sundry organs. If you don’t know what to add to your shopping cart that will help you keep your eyes in top notch shape, look over these suggestions:

  • Wild salmon is rich in omega 3 which can boost eye sight and maintain retinal function. Adding salmon or any other food that is rich in omega 3s could also help slow down the development of macular degeneration.
  • Leafy greens may not be among our favorites, but they are packed with lutein, one of the key ingredients for protecting eye vision. Incorporate spinach, kale, lettuce and cabbage to your diet to lower the risks of developing cataract.
  • Black currants have potent antioxidants, called anthocyanins. These have anti-inflammatory attributes and fatty acids that aid eye sight and promote eye health.
  • Carrots are famous for enhancing eye sight due to their high dose of vitamin A and minerals. These contribute to the eyes’ smooth functioning.
  • Eggs contain lutein, zinc and zeaxanthin, resulting in the perfect cocktail for preventing macular degeneration and slowing down its process.
  • Almonds are not only a great snack, but also a great source of vitamin E. One of the biggest benefit of vitamin E is it works on preventing and slowing down macular degeneration.
  • Citrus fruits and berries are a great ally for healthy eye vision. They are packed with vitamin C, which combats cataracts as well as macular degeneration.
  • Beef is not usually associated with great eye sight, but it can actually promote eye health. High in zinc, beef helps our bodies assimilate vitamin A.
  • Sunflower seeds are great between meals if you need an additional source for vitamin E and zinc.

Bad habits you should quit

  • Smoking doesn’t only damage your lungs and your teeth, it can also impair your vision and leave your eyes weaker, prone to various diseases.
  • Looking at a computer screen all day long can cause dry eyes, give you headaches and even back pain. You should take frequent breaks and rest your eyes by looking at distant objects or closing your eyes for a few seconds.
  • Always only wear contact lenses and glasses that were prescribed by your ophthalmologist.


Maintaining eye health

No matter how hard we try to take care of our vision, sometimes it’s not enough to eat super foods for eye health. It’s ideal to pair a balanced diet with a healthy life style. This includes wearing appropriate eye gear, protecting your vision from harmful UV rays and making sure you take enough breaks from working on your computer. Eye diseases like cataracts and macular degeneration develop with age and slowing them down can be difficult or even impossible. However, we can take small steps to prevent eye damage by paying attention to eyestrain and blurry vision and respond accordingly.

For more information about eye health, check out All You Need to Know about Eye Health.