What foods can help my eyes?
We all know great nutrition is the staple of a healthy life. However, did you know there are specific foods that can really aid in your eye health? Making sure you get adequate vitamins and minerals that lead to healthy eyes and life can be very confusing with all of the different advice out there and loads of diets you could be following.
You probably already know, that jumping on the next fad diet might have some short term effects that work the way the diet claims but does not equal long term results and proper health. Here, we want to address the specific needs from food that your eyes require and the foods that you should be consuming regularly to get you there.
What nutrients are important for eye health?
Vitamin A is a well know vitamin for good eye health. The retina relies on vitamin A to turn the light that comes into the eye into the images we see. These are specific cells called photoreceptors that are light-sensing and need this vitamin A to work most effectively. Vitamin A also helps to keep your eyes from getting dry by keeping them moist. Without vitamin A, your eyesight can diminish and can be one of the causes for blindness over time.
Omega-3 Fatty Acids are being found to have more and more health benefits. Good for your heart? Yup. Good for your skin? oh yes! Good for your eyes? You already know that’s a yes! These fatty acids found in oily fish called omega-3 are like the wonder fats to the antioxidant world. You definitely should be finding a way to incorporate them into your diet at least twice a week. The good news for those none fish people, is that there are plenty of supplements out there that can boost your intake without actually eating a salmon. Studies have been shown that consuming omega-3’s can reduce the risk of age-related macular degeneration (AMD) as well.
Zinc is a big component of your eyes that is in many essential enzymes that are required to have your eyes function properly.
Vitamin C is an essential antioxidant for your whole body however interestingly enough, the highest concentration of vitamin C in your body fluid is found in the liquid called aqueous humor that is in the outmost part of your eye.
Lutein and zeaxanthin- wait what?! We know, these are not as well know nutrients that are very important however in the eye health. These nutrients are found in the macula, or the inner portion of your eye in the retina, that help protect your eye from harmful light. Lutein and zeaxanthin are naturally found there in the sensitive tissue. Increasing your intake of these nutrients keeps them strong to help protect your eyes.
Vitamin E is also part of the antioxidant family that helps protect fatty acids. Your retina in your eyes have high concentration of fatty acids and therefore need vitamin E to keep them safe and productive.
Ok, where do I get these nutrients to help my eyes in foods?
A well balanced diet with lots of vegetables, fruits, and high quality meats and grains can really keep you at your optimal health. The true key that many Americans are missing, is having more vegetables than meat on your plate. Also having a variety of healthy foods also makes a big difference. You do not have to eat the same thing every day- in fact we recommend you change it up and really eat the fruits and vegetables that are in season for you.
Let’s look at the specific foods in each of the categories above:
Vitamin A: Sweet potatoes, carrots, kale, and spinach are the top dogs for vitamin A outside of animal foods. Eggs are a great animal source. Apricots, mangos, and cantaloupe are great fruit options as well.
Omega-3 Fatty Acids: Salmon, tuna, halibut, and sardines are all great seafood options. Not a fan of seafood? Flaxseed, walnuts, and flaxseed oil are all alternative options for real food. As mentioned above, there are some great supplements out there you can consider to add into your diet every now and again if these foods are hard to get or you just do not enjoy eating.
Zinc: Red meat, pork, and oysters are great sources- although red meat should be eaten in moderation and smaller portions than your vegetables. Chickpeas, beans, and yogurt are also great options.
Vitamin C: Oranges, strawberries, and guava are all great fruit options- actually all citrus is great but we know eating a lemon or lime isn’t always ideal! Broccoli and brussels sprouts are also yummy vegetables that are surprisingly good for vitamin C.
Lutein and zeaxanthin: Brussels sprouts and broccoli are also great for these nutrients. Spinach, kale, and green peas are more vegetables you can consume.
Vitamin E: Peanut butter, almonds, sunflower seeds, avocado, and olive oil are all great sources of Vitamin E.
So yes, carrots are good for your eyes, and so are so many other vegetables full of color that grew from the sun. Eating that balanced diet high in real fruits, vegetables, beans, and legumes really does make an impact on your overall health and specifically for your eyes. There are plenty more options than just the ones we have mentioned here so go on a journey with your food (and maybe your google searching!) to find options that you love and WANT to eat! Remember, just because you do not love something, doesn’t mean you can’t find a way to incorporate it every now and again and also find other options that work for you too!
