6 Food Types that Can Help Improve Eyesight
Carrots have long been touted as the best food to eat to improve eyesight. We now know it doesn’t actually make your eyesight better than it is, but it does help improve night vision and maintain good eyesight. In addition, it’s packed with beta carotene, which our bodies turn into Vitamin A – one of the nutrients important for the eyes. Plus, it’s tasty too!
However, carrots aren’t the only type of food that can improve your eyesight. Eating a healthy diet ensures that our bodies receive the necessary nutrients to keep our eyes healthy and thus maintain or improve our vision.
What are the Nutrients Important for Our Eyes’ Health?
Researchers have found that Vitamin A, Vitamin C, Vitamin D, Vitamin E, Zinc, lutein, zeaxanthin, and Omega-3 fatty acid help prevent or slow down the progression of Age-related Macular Degeneration (AMD) – the leading cause of vision loss in older adults. Antioxidants also help to protect the eye by filtering high-energy wavelengths of visible light. Some studies show that Vitamin A, Vitamin C, Vitamin E, lutein, zeaxanthin may also prevent cataracts. Omega-3 helps with dry eye syndrome.
Eating foods rich in these vitamins, mineral, and phytochemicals can reduce the risk of eye problems later in life.
Which Food Types Are Good for the Eyes?
The following food types are good sources of the vitamins, mineral, and phytochemicals that your eyes need. They are also good sources of other healthy nutrients that our body requires for holistic health.
- Dairy Products – Milk and eggs are important parts of our diet as they are good sources of everyday nutrients. Milk is a great source of Vitamin D and Zinc. Eggs are a good source of Vitamin E, Omega-3, and lutein.
- Fatty Fish – Fatty fish, preferably wild salmon, is rich in Omega-3 which helps relieve dry eyes. Other coldwater fishes like mackerel and rainbow trout are also good sources of Omega-3.
- Green Leafy Vegetables – Green leafy vegetables contain lutein and zinc. Some vegetables like spinach and kale also have zeaxanthin and beta carotene. Broccoli is rich in nutrients that your eyes need, as it also has vitamin C, beta carotene, lutein and zeaxanthin.
- Whole Grain – Wheat, oats, brown rice and quinoa are low glycemic index (GI) foods. They have been found to reduce the risk of AMD by stabilizing blood sugar levels.
- Fruits – Eating fruits have always been a good thing. Fruits packed in Vitamin C like oranges (and other citrus fruits), mangoes, and guavas are known to reduce the risk of AMD and cataracts.
- Nuts and Seed – These are rich in Vitamin E and Omega-3. Sunflower seeds are good sources of zinc.
Are Supplements Recommended?
A regular healthy diet can take care of your daily nutritional needs. However, there are times that taking supplements is required to fill in any gaps. If you are concerned about your eyes’ health, it is recommended to seek the advice of a professional before taking any supplements.
Planet Vision Eyecare in Greenacres can help you by checking your eyes. Dr. Hetel Bahkta will be able to recommend any adjustments to diet or supplements to take to keep your eyes healthy. Schedule an appointment now and keep your eyes healthy and your eyesight clear.