You are what you eat, and healthy food will definitely keep you healthy and in excellent condition, physically and mentally! Moreover, healthy food can help your overall eye health, maintain good vision, and prevent certain eye conditions like cataracts or age-related macular degeneration (AMD).
But what are the foods you’ll have to eat? You don’t need to wait for your next affordable eye exam from Dr. Tavel Family Eye Care to find out what to eat. Here are the best foods to incorporate into your diet for optimum eye health.
1. Raw Red Peppers
Bell peppers are one of the highest sources of vitamin C, which is great for our eyes’ blood vessels. Moreover, studies suggest consuming red peppers can lower the risk of cataracts.
We recommend eating bell peppers raw as heat breaks down vitamin C. You can also go for other bright-colored peppers, which contain a lot of vitamins A and E, which are beneficial for your eye health.
2. Sunflower Seeds and Nuts
One ounce of seeds or almonds contains half the amount of vitamin E adults need per day. One study found that vitamin E, alongside other nutrients, helps slow AMD from worsening. Furthermore, this vitamin can help prevent cataracts.
We recommend consuming hazelnuts, peanuts, legumes, and peanut butter, which are great sources of vitamin E.
3. Dark Leafy Greens
Kale, collard greens, and spinach are rich in vitamins C and E. Moreover, these vegetables contain lutein and zeaxanthin, crucial for vision and eye health.
4. Salmon
Our retinas require two kinds of omega-3 fatty acids to perform well: EPA and DHA. You can find omega-3 fatty acids in fatty fish like salmon, trout, tuna, and other seafood. It’s known to help prevent AMD and glaucoma, with low omega-3 fatty acids linked to dry eyes.
5. Sweet Potatoes
We recommend sweet potatoes and other orange-colored fruits and veggies like carrots, mangoes, apricots, squash, and cantaloupe. These foods are rich in beta-carotene, a type of vitamin A helping with night vision. That’s why your parents and eye doctor in Avon IN tell you to eat your carrots!
One sweet potato contains over half the amount of vitamin C required daily. It also has some vitamin E!
6. Beans and Legumes
While lean meats and poultry give you the zinc you need, we understand that some people are looking for a vegetarian and low-fat, high-fiber option. Beans and legumes are the perfect foods to consume, which contain high zinc levels.
We recommend consuming chickpeas, black-eyed peas, lentils, kidney beans, or even a can of baked beans.
7. Eggs
Eggs are a fantastic food we take for granted. The yolk contains zinc to help our bodies produce lutein and zeaxanthin. Furthermore, it would block harmful blue light from damaging the retina and help increase the amount of protective pigment in our macula, the part of our eyes controlling central vision.
Wrapping It Up
What are you waiting for? Incorporate these foods into your diet and see how they can change your overall health for the better!