Your vision plays a huge role in everything you do, from work and school to relaxation and socializing with friends and family. Having good vision is critical to your enjoyment of life and your success, which is why it’s important to do all you can to help maintain good eye health whenever possible.
One of the best ways to make sure your eyes stay as healthy as possible is to follow a diet rich in foods that help preserve or even improve eye health as well as support good vision. Eyes respond most favorably to foods rich in antioxidants like vitamins A and C.
Here’s a review of some of the most important foods you should consider adding to your diet to ensure your eyes stay healthy:
- Carrots, yams, persimmons, mango and other orange vegetables and fruits: These foods contain plenty of antioxidants that have been shown to help preserve eye health. Orange fruits and vegetables are full of beta-carotene, the nutrient responsible for their rich color, Beta-carotene is a precursor of vitamin A, which has been shown in numerous studies to help eyes stay healthy. Vitamin A has also been shown to improve night vision and maintain corneal health.
- Green tea: This antioxidant-rich beverage has been associated with plenty of health benefits, including better vision. The antioxidants in green tea, called catechins, are readily absorbed by eye tissue, which means they can more easily target the tissues that are responsible for good vision.
- Dark green leafy vegetables: These vegetables are full of lutein and zeaxanthin, two powerful antioxidants that help protect eyes from the sun’s harmful ultraviolet rays. Lutein and zeaxanthin have also been linked with better vision in dim or low light, and they can help protect against eye diseases that occur more commonly as we age.
- Nuts and fish: Certain fish and nuts are full of omega-3 fatty acids that can help reduce the risk of developing age-related eye diseases and promote good vision throughout life. Walnuts, Brazil nuts, macadamia nuts, peanuts and almonds are all good choices, as are fish like salmon, mackerel, tuna and sardines. Flax seeds are another good source of healthy omega-3 fats.
When deciding which foods and nutrients to include, it’s also important to know that some scientists have suggested that combinations of these nutrients may be much better for eye health than consuming only one or two nutrients. That’s because the vitamins and minerals may work synergistically, boosting their nutritional value so they become even more beneficial than when consumed on their own.
So grab a pen and paper and make out that shopping list now so you can start eating the foods that can help you protect your healthy eyesight.