If you’re able to read this without the help of glasses or contacts, you’re one of the lucky ones.
Around 12 million people over the age of 40 in the U.S. have impaired vision. While this is impacted by factors such as genetics, the outcome of your vision isn’t completely out of your control.
For example, what you incorporate into your daily diet can have an impact on your eye health.
Keep reading to learn 7 foods that are good for the eyes.
Nutrients That Support Eye Health
Before we look at specific foods that are good for the eyes, it’s important to discuss which vitamins and nutrients to look for. For instance, did you know that vitamin A can prevent blindness?
Here are some key nutrients for eye health:
- Vitamin A
- Vitamin C
- Vitamin E
- Omega-3 fatty acids
- Beta carotene
- Zinc
- Antioxidants like lutein and zeaxanthin
By looking for these in the foods you eat, you can help improve your eye health.
6 Foods Good for Eyes
The best foods to improve eye health are rich in vitamins A, C, and E, as well as the other key nutrients for eye health. Eating more of these foods can help slow vision impairment and prevent serious eye conditions.
1. Carrots
Carrots are probably the most well-known of the foods good for eyes. They are rich in vitamin A and beta carotene, which help maintain the health of the eye’s surface. These nutrients can also help prevent eye infections and certain eye diseases, too.
2. Eggs
Eggs are another great food to eat a lot of if you’re concerned about eye health. The yolk has vitamin A, which helps protect your cornea. It also contains zinc, which aids in the health of the retina and helps improve night vision.
In addition to that, eggs have the antioxidants zeaxanthin and lutein, both of which can help lower your chance of developing cataracts and other serious eye conditions.
3. Dairy Products
Dairy foods like yogurt and milk are rich in zinc and vitamin A, which are important nutrients for eye health.
To get the most out of your dairy, be sure you’re selecting products from grass-fed cows whenever possible.
4. Citrus Fruit
Citrus fruits like oranges and grapefruit are all foods that are good for the eyes. This is because they contain lots of vitamin C, which helps maintain the health of the blood vessels in your eyes. As an added bonus, they’re great for immune system health, too.
5. Dark, Leafy Greens
Consuming plenty of dark, leafy green vegetables like kale, spinach, and collard greens can help improve the health of your eyes. These contain not only the super eye nutrient vitamin C, but also lutein and zeaxanthin as well.
6. Fish
Many types of fish have plenty of omega-3 fatty acids, making these foods good for the eyes.
Here are some of the top fishes for eye health:
- Salmon
- Trout
- Tuna
- Sardines
- Anchovies
- Mackerel
- Herring
If you suffer from dry eye, the fatty acids in these fish can also help improve that, too.
Healthy Foods for Eyes
While there are certain factors that might be out of your control, you can still proactively manage your eye health by eating a healthy diet. Now that you know the top foods good for eyes, you’ll be ready to build your eye-friendly eating plan.
For more topics, see our other posts!
