Ten best foods for eye health
Organizations such as the American Optometric Association and the American Academy of ophthalmic continue to recommend nutrients for eye health based on the AREDS reports.The AREDS reports support the following 10 nutrient-rich foods
Many fish are rich sources of omega-3 fatty acids.Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
Fresh Orange Juice
Oranges are excellent for vision health as they contain high amounts of vitamin C, which keeps blood vessels in the eye strong and stable while decreasing the risk of cataract formation. Oranges also contain folate, which is important during fetal vision advancement, so pregnant women should drink good ol’ OJ in the morning.
Dark leafy greens like spinach and kale and the cruciferous broccoli are rich in many antioxidants and are important in aiding visual wellness. Like beets, they contain lutein and zeaxanthin, which actually absorb blue light that would have been conflicting to the retina.
Tomatoes get their red hue from lycopene, which is a key carotenoid that can ward off vision-related diseases and complexity such as night blindness.Aloe is packed with an abundance of vitamins A, B, C, and E, which act as free radicals. Aloe is also high in minerals such as selenium and zinc and magnesium, all of which are crucial to good vision.
Nuts and legumes
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.
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