10 Foods That Are Good For Your Eyes
Eating well is crucial for keeping your eyes healthy in the long run.
What you eat can affect your eyes in the long run, and there's proof that eating well is crucial for keeping your eyes healthy as you get older. In this episode of A Healthy Dose, we will look at 10 foods that you need to help protect your eyes.
Raw Red Peppers
Bell peppers are an excellent source of Vitamin C, which is really good for the blood vessels in your eyes. It might also reduce the chance of getting cataracts, according to science. Vitamin C is present in various veggies and fruits like bok choy, cauliflower, papayas, and strawberries. To get the most out of it, try to eat these foods raw because heat can break down Vitamin C. Additionally, brightly colored peppers contain eye-friendly vitamins A and E.
Sunflower Seeds and Nuts
Eating just a small amount of these seeds or almonds provides you with half of the daily recommended Vitamin E for adults, according to the USDA. A significant research study discovered that Vitamin E, along with other nutrients, can slow down the progression of age-related macular degeneration (AMD) and may even prevent cataracts. If you're looking for alternative sources of Vitamin E, consider hazelnuts, peanuts (which are technically legumes), and peanut butter.
Dark, Leafy Greens
Vegetables like kale, spinach, and collard greens are packed with Vitamins C and E, as well as carotenoids like lutein and zeaxanthin. These nutrients, similar to Vitamin A, help reduce the chances of developing eye problems such as AMD (age-related macular degeneration) and cataracts in the long run. Unfortunately, many people who follow Western diets often don't get an adequate amount of these beneficial nutrients.
Salmon
To keep your eyes healthy, your retinas rely on two important types of omega-3 fatty acids: DHA and EPA. You can get these from eating fatty fish like salmon, tuna, and trout, as well as other seafood. Omega-3s not only support your eye function but also help protect against conditions like AMD and glaucoma. If you don't get enough of these fatty acids, it might lead to dry eyes.
Sweet Potatoes
Fruits and veggies that are orange, such as sweet potatoes, carrots, cantaloupe, mangos, and apricots, have a lot of beta-carotene. Beta-carotene is like a special kind of Vitamin A that's good for your night vision. It helps your eyes get used to the dark. Just so you know, eating one sweet potato gives you more than half of the Vitamin C you need for the day, plus a bit of Vitamin E.
Lean Meat and Poultry
Zinc plays a crucial role in transporting Vitamin A from your liver to your retina. This helps in creating a protective pigment called melanin. Oysters contain the highest amount of zinc per serving, but if you're not a fan of shellfish, you can still get enough zinc from foods like beef and chicken (both dark and breast meat).
Beans and Legumes
Opt for a diet with veggies, low-fat foods, and lots of fiber to keep your night vision sharp and prevent AMD from progressing too quickly. Foods like chickpeas, black-eyed peas, kidney beans, and lentils are rich in zinc, which is good for your eyes. Even a can of baked beans can be a tasty and beneficial choice!
Eggs
Eggs are like a powerful combo for your eyes. The zinc in them helps your body use lutein and zeaxanthin found in the yolk. These compounds, with their yellow-orange color, act like a shield, blocking harmful blue light that could harm your retina. They also increase the protective pigment in the macula, which is the part of your eye that manages central vision. So, eating eggs can be really good for your eyes!
Squash
Your body doesn't naturally produce lutein and zeaxanthin, but you can easily get them from squash throughout the year. Summer squash is also packed with Vitamin C and zinc. On the other hand, winter squash provides you with Vitamins A and C, along with omega-3 fatty acids. So, including squash in your diet is a great way to get these essential nutrients.
Broccoli and Brussels Sprouts
These veggies are like a superhero team for your eyes, providing a powerful mix of nutrients: Vitamin A (in the forms of lutein, zeaxanthin, and beta-carotene), Vitamin C, and Vitamin E. Think of them as antioxidants, the defenders of your eye cells, shielding them from free radicals. Free radicals are like troublemakers that can harm your cells, and these nutrients act as protective shields, especially for your delicate retinas.
Conclusion
Your food choices significantly impact your eye health as you age. Including these foods in your diet can help maintain and protect your eyes over time.