Improving Eye Health with Good Nutrition

*This is a collaborative post.

As with every vital organ in our bodies, our eyes will function best when we’re eating the right nutrients. When our eyesight decreases, we may need vision correction, such as progressive lenses which you can learn more about here.

Our bodies can’t naturally produce certain key pigments for good eye health. Luckily nature has provided us with nutritious food sources filled with antioxidants and vitamins to protect our vision. Being overweight or obese can increase your risk of developing diabetes and other symptomatic conditions which can lead to vision loss. Eating a well-balanced diet that is rich in certain vitamins and nutrients will not only help to manage your weight, but can also keep your eyes healthy.

Here are eight foods that you should aim to incorporate into your diet to keep your eyes in top shape. This can help to avoid the need for vision correction and prevent the onset of eye diseases. 

Leafy Greens

Generally speaking, fruits and vegetables are great combatants against vision loss – the more colorful, the better! Superfoods such as kale, spinach and broccoli are some of nature’s number-one food sources for good eye health. The best feature of these leafy greens are the extensive number of minerals and vitamins that they contain. Antioxidants like zeaxanthin and lutein that are present within these super foods can provide maximum benefit for the health of your eyes. 

Blueberries

This fruit is one of the richest sources of antioxidants on the planet. Alongside their antioxidants of zeaxanthin and lutein, blueberries contain high amounts of vitamin C and resveratrol which are great in eye circulation. They can also help to preserve the eye of the micro blood vessels in the back of your eyes. 

Nuts and Seeds 

As almonds resemble our eyes, it’s easy to understand how they can make a beneficial addition within our diet to maintain eye health. The most vital nutrient for optimal eye health found in almonds is vitamin E. This can help in guarding our eyes against age-related degeneration and cataracts. Similarly, cashew nuts contain the powerful antioxidant pigment zeaxanthin. This forms a protective layer over the retina to protect it from the harmful effects of ultraviolet rays. 

Dairy Products  

As one of the richest sources of vitamin A and zinc, dairy products such as milk, yogurt and cheese are also deemed as essential foods in your diet for keeping your vision sharp. This is because vitamin A is known to support our cornea, while  zinc can help to protect our retina health.  

Fish 

The significance of omega-3 fatty acids (the good fats) is no secret. However, the fact that these fats help in the visual development and the health of the retina makes fish a worthwhile food source to consider for good eye health. For example, fish such as salmon can help lower inflammation rates of the eye. Ideally, fish should be incorporated into your daily diet at least two to three times a week. If you’re not the biggest fan of fish, you can alternatively take fish oil supplements. These also contain omega-3s to help you to get similar results.

Eggs

Another food item that provides wholesome nutrition for the eyes is eggs. Rich in vitamin A, lutein, zeaxanthin, and zinc, starting your day off with an egg or two could help to keep your vision on track. This is because eggs cater to the nutritional needs of the different parts of the eye. This means eggs are a must have food to be included in a person’s diet for healthy vision. More specifically, egg yolk is packed with sight friendly nutrients such as omega 3, zinc and vitamin E.

Oranges 

Mainly found in fresh fruits and vegetables, one of the richest sources of vitamin C can be found in oranges. This vitamin maintains the blood vessels of the eyes, and can also minimize the risks of forming a cataract or vision loss from macular degeneration.

Carrots 

Filled with vitamin A and beta carotene, vegetables with a red pigment such as carrots make for an excellent food choice in anyone’s diet to maintain their eye health. Despite the common phrase, eating carrots won’t make you see perfectly in the dark. Howeer, there is a lot of truth in the idea that they can greatly help to protect our vision. Since the nutrition from carrots help to protect the surface of the eyes, they can help in preventing eye infections and other serious eye conditions.