Five Foods That Are Good For Your Eye Health

There are many ways to keep your eyes healthy, from getting your annual checkup to wearing sunglasses when it is bright. It can even be as simple as eating. The nutrients found in these 5 common foods can help protect your eyes and keep them healthy longer.

Sweet Potato
Sweet potatoes contain beta carotene, an antioxidant which may help slow the progress of age-related macular degeneration (AMD). Beta carotene is a provitamin and can be converted by the body into Vitamin A, which helps prevent dry eyes, eye infections, and can help improve night vision.

You can get beta carotene from deep orange foods including carrots and butternut squash. Dark, leafy greens such as collard greens also contain beta carotene. Eat with healthy fats, such as olive oil, to help the body absorb the nutrient better.

Salmon and other fatty fish contain omega-3 fatty acids, an essential nutrient with numerous health benefits. Omega-3s, like beta carotene, may help slow AMD, since they are important to nerve cells of the retina.

If you don’t eat fish, you can get Omega-3 fatty acids from various sources, including chia and flax seeds, walnuts, avocados, and olive oil.

Kale contains lutein and zeaxanthin, which help protect the eye from sun damage. Lutein and zeaxanthin are related to vitamin A and, according to Harry W. Chan, OD, these nutrients help protect the cornea, prevent cataracts, and slow AMD.

Dark, leafy greens such as spinach and collard greens are all good sources of lutein and zeaxanthin as are kiwi, honeydew, and corn. These nutrients are best absorbed with healthy fats.

Just like oranges can help with colds they can help with healthy vision as well. Vitamin C can help lower your risk of cataracts and, when taken with other nutrients, can help slow AMD.

You can get Vitamin C from citrus fruits such as oranges, grapefruits, and lemons. It is also found in strawberries, bell peppers, cantaloupes, and broccoli.

Blackcurrants contain anthocyanosides, a compound that helps develop night vision. Anthocyanosides are an antioxidant, which are beneficial to eye health, though it is unclear how.

Anthocyanosides can be found in brightly colored berries, such as blueberries and raspberries, as well as bell peppers and grapes.

A small change now can help prevent eye problems as you get older. Including these everyday foods in your diet is a simple yet effective way to keep your eyes healthy longer.


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