Posted by: Eye Health Northwest in General Eye Health on September 17, 2012
If you want to improve your vision, you had better start with your diet because healthy vision starts with healthy eating habits. Fruits, vegetables and fish make for healthy, light and delicious meals and snacks and contain nutrients and powerful antioxidants that are essential to healthy eyes.
Studies have shown that a diet rich in antioxidant vitamins A, C, and E, as well as Zinc, Omega-3 fats, the carotenoids Lutein and Zeaxanthin can help protect your eyes against age-related macular degeneration as well as cataracts.
Certain foods actually have more of these important nutrients than others, but just eating more fruits and vegetables (5 to 9 servings per day) will get you on track to better eye health, and better health overall. The nutrients that are linked the most with eye health are found in fruits, green vegetables, nuts and seafood. Here are some of the best food sources for improving your eye health:
- Vitamin C can be found in brightly colored fruits and vegetables such as bell peppers, citrus fruits, berries, tropical fruits, dark, leafy greens, broccoli, and Brussels sprouts.
- Vitamin E can be found in dark, leafy greens, spinach, sunflower seeds, almonds, avocados, sweet potatoes, sardines, and vegetable plant oils.
- Vitamin A can be found in yellow, orange, and green fruits and vegetables, including carrots, sweet potatoes, apricots, broccoli, spinach, kale, dark, leafy greens, squash and pumpkin.
- Zinc can be found in nuts, pumpkin and sunflower seeds, oysters, lean beef, whole grains, beans, and dark chocolate.
- Lutein and Zeaxanthin can be found in spinach and other dark, leafy greens, broccoli, Romaine lettuce, zucchini, eggs, corn, and carrots.
- Omega-3 fats can be found in salmon, sardines, mackerel, herring, trout, flaxseeds, and walnuts.
