As we age, our vision naturally changes and can potentially be affected by different conditions that come with old age. Fortunately, there are different things we can do to protect our vision and boost our eye health. One such method is all about eating foods that may have a positive effect on your peepers. Below, we outline a few different options to consider for a balanced diet.
Whether you’ve got a family history of vision problems or you’re trying to fight eye strain in your day-to-day life, here are 12 foods to boost eye health.
Broccoli
A study promoted by the American Optometric Association found that indole-3-carbinol, a compound found in broccoli, can help to remove toxins from your retina. This reduces your risk for age-related macular degeneration, one of the leading causes of vision loss in older adults. Broccoli also contains lutein and zeaxanthin which are also protective for your eyes. Note that this study claims that you would have to eat an unreasonable amount of broccoli to really protect against AMD.
Salmon
Keeping your eyes healthy means keeping them sufficiently hydrated. Some of the best foods for healthy eyes can go a long way. Salmon, for example, contains omega-3 fatty acids. This helps to reduce your risk for dry eye, an uncomfortable condition that gets more common as you age.
If you’re a woman, it’s more important to eat salmon and other omega-3-containing foods that are good for eye health. People assigned female at birth are twice as likely to develop dry eyes.
Carrots
You’ve probably heard it before: Carrots are one of the best foods for eye health. For starters, they contain tons of beta-carotene, an antioxidant that your body uses to make vitamin A. Vitamin A helps you see at night and defends against myopia (i.e., nearsightedness). If you’ve been looking for a way to avoid the need for vision correction — or to keep your current prescription for your contacts or eyeglasses as long as possible — grab Bugs Bunny’s go-to snack.
Plus, carrots also contain lutein, another antioxidant. This one can help you lower your risk for AMD.
Read more: Best Places to Buy Contacts Online
Sunflower seeds
Yes, you should protect your eyes from the sun. Don’t let the name fool you; there’s no protection needed here. Sunflower seeds are one of the best foods for vision. They have lots of vitamin E, an antioxidant that protects our eyes from oxidative stress. Vitamin E also helps fight against the sun’s damaging UV rays, reducing your risk of cataracts.
Kiwi
Looking for another way to fight against potential sun damage to your eyes? Turn to kiwi. This fuzzy fruit makes our list of the best foods for healthy eyes because it contains lutein, the AMD-fighting antioxidant I mentioned before, plus zeaxanthin, which helps your eyes filter light.
Oysters
Many of the other foods that are good for eye health might have come as no surprise, but this one could feel like a bit of a curveball. Still, it’s worth the shucking. Not only do oysters contain omega-3 fatty acids, but they’re also high in zinc. This gives you another potent nutrient if you’re trying to fight AMD.
Spinach
Take a page from Popeye’s book and eat your spinach. As a great source of all-around nutrients, this leafy green is also one of the best foods for healthy eyes. It’s got loads of lutein, which I’ve already noted is a key component of ocular health. Spinach also has zeaxanthin.
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