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6 Foods That Support Your Eye Health

Mar 23, 2023

Healthy Food, Healthy Eyes

It should be of no surprise to anyone when we say that your diet is extremely important to your overall health and wellbeing—including the health of your eyes. Though managing a healthy diet can seem difficult at times, the good news is that there are various types of food that can help support eye health. 


Let’s take a look at six foods that are not only great for your vision, but also delicious and nutritious!

spinach

Leafy Greens

Leafy greens like spinach, kale, and collard greens are rich in antioxidants, particularly lutein and zeaxanthin. These specific antioxidants can help protect the eyes from harmful blue light and UV rays. Moreover, they may also lower the risk of developing age-related macular degeneration (AMD) and cataracts, which are common eye diseases in older adults.


Lutein and zeaxanthin are found in the macula, which is a small but essential part of the retina. These pigments act as a natural sunblock, protecting the macula from harmful light. Additionally, these antioxidants can neutralize free radicals that may damage cells in the eyes.

a school of fish

Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids. These healthy fats can help prevent dry eyes, which can cause discomfort, irritation, and blurred vision. Omega-3s can also reduce the risk of developing AMD.



The retina contains a high concentration of omega-3s, particularly DHA (docosahexaenoic acid). This fatty acid is crucial for the retina's normal function, as it helps maintain the integrity of the cell membranes. Additionally, omega-3s may also help reduce inflammation in the eyes, which can contribute to various eye diseases.

almond tree

Eggs

Eggs are a good source of nutrients that can support eye health, including lutein and zeaxanthin, vitamins A and E, and zinc. Lutein and zeaxanthin in eggs can help protect the eyes from harmful blue light and UV rays. Vitamin A is crucial for maintaining good vision, particularly in low light conditions. Vitamin E is an antioxidant that can help protect the eyes from free radical damage, while zinc is essential for the health of the retina.



Nuts and Seeds

Nuts and seeds such as almonds, walnuts, and chia seeds are excellent sources of vitamin E, which can help protect the eyes from free radical damage. Additionally, these foods also contain omega-3s, which, as previously discussed, can help prevent dry eyes and reduce the risk of AMD.


What’s more is that nuts and seeds also contain the zinc that we know to be so important to eye health. Zinc helps transport vitamin A from the liver to the retina, where it is converted into a pigment called rhodopsin, which is crucial for night vision.

lemon tree

Citrus Fruits

When it comes to vitamin C, there is of course nothing better than citrus fruits, such as oranges, grapefruits, and lemons. Though widely known for supporting the immune system, vitamin C is an antioxidant that can also help protect the eyes from free radical damage. Plus, Vitamin C can help maintain the health of blood vessels in the eyes, which is crucial for maintaining good vision.



Vitamin C may even help lower the risk of developing cataracts. Cataracts are caused by the clouding of the lens in the eye, which can cause blurry vision and glare.

salad

Carrots

There’s a bit of magical language that oversells the effects of carrots on one’s vision. We’re sad to say that they will not, in fact, allow you to see in the dark. But that’s not to say that they aren’t great for your eyes!



Carrots are rich in beta-carotene, which is a type of vitamin A. Beta-carotene is a powerful antioxidant that can help protect the eyes from free radical damage. It can also help prevent the development of cataracts. The lens in the eye contains high levels of vitamin A, and beta-carotene can help maintain the lens's health.


If you’re looking for ways to protect your vision, start with your dinner plate. A diet rich in these foods will supply your body with the nutrients needed to keep your vision healthy for a lifetime. For the problems that diet can’t fix, Chicago Vision Club has your back. Give us a call today to schedule an appointment for an eye exam and let us set you up with a new pair of glasses or contacts..

salad
kale
cooked salmon
eggs
grapefruit cut in half
carrots

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