What are the right foods for good eye health?

We all know that a good diet is vital for our overall health, but it is also very important for our eye health. 

As we age, our body's ability to regenerate cells becomes increasingly challenging. This can affect the health of our eyes and the quality of vision.

Research on eye health has linked poor diet to an increased risk of Age-Related Macular Degeneration (AMD), a condition in which vision deteriorates due to age-related factors.

Most people's vision deteriorates as they get older, but the good news is that we may be able to reduce risk and delay progression with a good diet, so we can enjoy good vision for longer.

Consult one of our vision specialists at our stores for further help!

Main nutrients for your eyes

There are four main groups of nutrients that are considered good for your eye health:

Antioxidant vitamins

Vitamins A, C and E contain antioxidants, which help keep cells and tissues in the eyes healthy, thus slowing the progression of Age-Related Macular Degeneration (AMD). Vitamin C is also believed to reduce the risk of developing Cataracts.

Lutein and Zeaxanthin

Many studies have shown that these antioxidant nutrients, called carotenoids, reduce the risk and slow the progression of chronic eye diseases, such as Age-Related Macular Degeneration (AMD).

Omega-3

This essential acid is thought to play an important role in the visual development of babies and children. A diet low in omega-3 has been associated with eye diseases and Age-Related Macular Degeneration (AMD). Dry Eye Syndrome, a condition that affects the tear production function of your eyes, has also been linked to omega-3 deficiency.  

Minerals

The minerals, zinc and copper, help your body absorb nutrients and vitamins. A major study showed that high amounts of antioxidant vitamins combined with zinc oxide and copper oxide (a type of copper) may help slow the progression of DAge-Related Macular Degeneration (AMD). Medical evaluation is required to indicate the necessary amounts for each case. Consult your ophthalmologist.

 

Foods for the health of your eyes

 Here are the top five types of foods that help keep your eyes healthy:

Eat vegetables

If you're looking for healthy food, especially for the eyes, no food is more powerful than green leafy vegetables. They are loaded with lutein and rich in antioxidant vitamins. Kale is the highest known source of lutein in a vegetable, closely followed by spinach and fresh parsley.

Add some color to your plate

Carotenoids are responsible for the bright colors of a variety of fruits and vegetables. For a plate of colorful, carotenoid-rich foods include corn, kiwis, pumpkins, courgettes, red grapes and green or yellow pepper. These fruits and vegetables are also good sources of antioxidant vitamins that play a role in eye health.

Have some fish

Fatty fish are rich in omega-3. Salmon, tuna and mackerel are among the top sources of this essential acid.

Any type of egg

Carotenoids are also responsible for the yellow-orange coloring of egg yolks. In fact, egg yolks are possibly the best source of lutein and zeaxanthin.

Think about zinc

Oysters contain much more zinc per serving than any other food, with other seafood and meat being the next highest sources. Milk, cheese and bread also contain some zinc.

Including these foods in your diet will not only help maintain good eye health, but also your overall health.