Foods That Are necessary for Your Eyes health

Does your diet affect your eyesight?

We all grew up hearing that eating carrots helps you see in the dark, and we all know that getting our “5 a day” of fruit and vegetables is meant to help our overall health. But did you know that certain foods actually have specific benefits for your eyesight? By tweaking your diet a little bit and including foods rich in particular vitamins and antioxidants, you could be taking essential steps to preserve your eyesight in years to come.

Maintaining a well-balanced, healthy diet is key to keeping your eyes healthy, and may help reduce your risk for developing eye conditions. Serious eye conditions may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants. Eye conditions that you may be able to prevent with a healthy diet include:

cataracts, which cause cloudy vision
age-related macular degeneration, which can limit your eyesight
glaucoma
dry eyes
poor night vision

Here are some of the best foods for your eyes. Most are generally available year-round and for a reasonable price. You can enjoy them on their own or in more complex recipes.

1. Eggs

In terms of their antioxidants, eggs offer much the same as our leafy greens do. They’re heavy in lutein and zeaxanthin, and egg yolks are a strong source of vitamin D, helping to fight off AMD. They increase the amount of protective pigment in the macula. Studies have shown that eating an egg a day for five weeks increases lutein levels by 26% and zeaxanthin levels by 38%. Lutein and zeaxanthin are fat soluble, so – unbelievably – eating eggs in a fried form is the most effective for absorbing the antioxidants!

2. Fish

Fish, particularly salmon, can be a great food to consume for eye health. Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina in the back of the eye. They can also help prevent dry eyes.

Consider incorporating fish into your meal plan a few days a week. When buying salmon, choose a wild-caught version instead of farm-raised salmon. That’s because farm-raised salmon has more saturated fatTrusted Source and less omega-3s than wild-caught salmon.

Salmon, and most fish, can be grilled or broiled. Try seasoning it with fresh herbs, lemons, and salt and pepper for a simple and delicious dinner.

3. Carrots

It might be something that your parents drummed into you from a young age, but turns out that carrots are actually really good for your eyes! They contain beta carotene, which the body converts into vitamin A, to help with the production of rod and cone cells in your eyes. This is good for your sight in low lighting, and also – much like most of the foods listed in this article – reduces your risk factor for AMD, cataracts and glaucoma. There’s some truth in that old wives’ tale after all!

Salmon, and most fish, can be grilled or broiled. Try seasoning it with fresh herbs, lemons, and salt and pepper for a simple and delicious dinner.

4. Dark, Leafy Greens

Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts. Most people who eat Western diets don’t get enough of them.

5. Sweet Potatoes

Orange-colored fruits and vegetables — like sweet potatoes, carrots, cantaloupe, mangos, and apricots — are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes’ ability to adjust to darkness. One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E.

6. Dark chocolate

And finally, something we’re all most keen to know… does dark chocolate improve your vision? Harvard Medical School says that cocoa flavanols in chocolate promote a higher flow of oxygen and nutrients to the eye’s blood vessels. Last year, the Mail Online reported on a study which produced some interesting findings; allegedly, eating a bar of 72% dark chocolate resulted in “significant improvement” in contrast sensitivity and visual acuity. Participants ate a 47 gram bar of dark chocolate and then took part in eye tests two hours later. Over 30% of the participants scored “significantly higher” after having eaten the dark chocolate, than after having had milk chocolate, or no chocolate at all. There’s not enough evidence to say whether these effects are permanent, but it’s certainly a good excuse to eat more chocolate!

7. Bread and Pasta

Researchers have linked simple carbohydrates, like those found in white bread and pasta, with a higher chance of age-related macular degeneration (AMD), a leading cause of vision loss for older adults. The reason: Your body digests this type of carb quickly. This causes a spike in blood sugar. To prevent this, health experts suggest that you swap white bread and pasta for whole-grain versions.

8. Oranges

Oranges and other citrus fruit contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.

To enjoy oranges, you can drink orange juice, peel one as a snack, or add them to a fruit salad.

Tips for eye health

It’s important that you take care of your eyes on a regular basis to maintain eye health. Eating eye-healthy foods is not the only way to protect your eyes. Other ways you can keep your eyes healthy include:

visiting an eye doctor every one to two years
wearing sunglasses when outdoors
avoiding smoking
maintaining a healthy weight
wearing protective eye gear when engaging in sports, hobbies, home projects, or work-related activities
managing blood sugar