The 10 Best Foods For Eye Health To Include In Your Diet

By David Anderson
The 10 Best Foods For Eye Health

Although our eyesight may naturally get worse as we age, there are also many different lifestyle factors that can affect our vision.

From eating the right foods to minimising the time we spend on our screens, there are plenty of things we can all do to improve our eyesight.

In this article, we’ll be looking at some of the best foods that we can add to our diet that have been shown to improve eye health and vision.

Here are the top 10 best foods for eye health that we can include in our diet easily and regularly:

Fish

Fish are rich in omega-3 fatty acids, which provide your body with a range of benefits. Most importantly for us is the benefits that it can have on our eye health.

The 10 Best Foods For Eye Health Fish

Some of the best fish that are richest in omega-3 include tuna, salmon, mackerel, sardines, and anchovies.

Raw red peppers

Peppers are one of the vegetables that contain the most vitamin C per calorie. Vitamin C is great for the blood vessels in your eyes and can lower your risk of getting cataracts.

The 10 Best Foods For Eye Health Red Peppers

Although you can get vitamin C supplements, it’s just as easy to get it in a range of different foods like strawberries, cauliflower and bok choy.

Seeds

Seeds are also very high in Omega-3s and vitamin E which are both beneficial for eye health.

The 10 Best Foods For Eye Health Seeds

Choose seeds like chia seeds, flax seeds, or hemp seeds for the optimal amount of fatty acids and vitamins.

Dark, leafy vegetables

Dark, leafy vegetables like spinach and kale are great foods to eat to fuel your body and improve your overall health. These foods are particularly rich in antioxidants called carotenoids which are thought to reduce the risk of developing or slowing AMD (age-related macular degeneration) the most frequent cause of severe visual loss in those over the age of 55 years.

The 10 Best Foods For Eye Health Kale

They also contain lutein and zeaxanthin which are great sources of vitamin C.

Carrots

Although they may not be able to make you see in the pitch-black, orange fruit and vegetables like carrots, sweet potatoes and mangoes are high in beta-carotene.

The 10 Best Foods For Eye Health Carrots

This is a type of vitamin A that can help your eyes adjust to see in the dark better – so there is truth in what we were all told as children.

Lean meat and poultry

Anything that contains high levels of Zinc is great for our diet as it brings vitamin A from your liver to your retina. Once there, it’s used to make melanin which can help to protect your eyes as well as your skin.

The 10 Best Foods For Eye Health Meat And Poultry

Although oysters have more zinc than any other foods, you can also eat beef, pork, and chicken to increase your intake of eye-friendly minerals.

Eggs

Like lean meats, eggs also contain a lot of zinc that helps your body utilise the lutein and zeaxanthin that are found in egg yolk.

The 10 Best Foods For Eye Health Eggs

These organic compounds help your eyes block the harmful blue light that could potentially cause damage to your retina.

Broccoli and Brussels sprouts

They might not be everyone’s favourite vegetables, but you can’t argue when it comes to their nutritional benefits.

The 10 Best Foods For Eye Health Broccoli

Broccoli and Brussels sprouts contain a combination of vitamin A, vitamin C, and vitamin E that help protect your eyes from free radicals.

Beans and legumes

If you’re on a vegan or vegetarian diet, the best foods to eat for your eye health include beans and legumes.

The 10 Best Foods For Eye Health Beans And Legumes

These low-fat, high-fibre foods are high in zinc and various other vitamins that can help keep your vision sharper for longer.

Water

Our final suggestion may not be food, but it’s just as important for optimal eye health as anything else we’ve mentioned on this list.

The 10 Best Foods For Eye Health Water

Water is an important ingredient in eye health as it can prevent dehydration and dry eyes, making them feel comfortable all day long.

How much of these foods should I eat?

If you want to maintain good eye health, your recommended daily intake should be:

  • 500 milligrams (mg) of vitamin C
  • 400 international units of vitamin E
  • 10 mg lutein
  • 2 mg zeaxanthin
  • 80 mg of zinc oxide
  • 2 mg of copper oxide

How can you improve your eye health?

Other than by watching the foods you eat, there are a few other things you can do to improve your eye health on a daily basis:

  • Wear sunglasses whenever you’re outside as excessive sun exposure can be particularly damaging
  • Get a regular eye examination to check the health of your eyes – especially if you have a family history of eye disease
  • Wash your hands before applying contacts, or when using your hands to remove eye makeup
  • If you have to work with chemicals that could be irritating to your eyes, make sure to wear adequate protection
  • Don’t wear your contact lenses for longer than you need to
  • Look away from your computer every 20 minutes or so to reduce eye strain
Medical Disclaimer

This article is for information purposes only and should not be considered medical advice. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that you have read on this blog, website or in any linked materials.

About the Author:

David Anderson
David Anderson is the founder and medical director at Anderson Eye Care. With over 30 years of experience, he personally performs all of our procedures, consultations and assessments.

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