There can be various factors causing reduced eyesight; one such is macular degeneration due to age. Eating foods known to support vision health could potentially improve vision and overall eye health. In rare cases even reduce glasses dependency!
Let’s explore a few vitamins and nutrient foods which could keep our eyes in tip-top condition.
Which Vitamins Benefit Eyesight? Deficits in certain vitamins can have serious repercussions for our vision. Our overall ocular health depends on an effective combination of nutrients. However, certain vitamins can provide immediate benefits and enhance eye care.
Vitamin A is essential for eye health, particularly for producing Rhodopsin pigment in retinal cells, crucial for night vision. Deficiency can lead to xerophthalmia, causing night blindness and dry eyes. Good sources include liver, egg yolks, and dairy products.
Vitamin C acts as a potent antioxidant, combating free radicals that contribute to oxidative stress. Additionally it even helps in age-related eye conditions like cataracts and macular degeneration. Citrus fruits, bell peppers, strawberries, and broccoli are excellent sources.
Vitamin E slows macular degeneration progression and protects eye cells from oxidative damage. Find it in nuts, seeds, and vegetable oils like sunflower oil.
B Vitamins like folate, B6, and B12 reduce the risk of age-related macular degeneration and support overall eye health. Include sources like leafy greens, legumes, and fortified cereals in your diet.
Lutein, a carotenoid related to vitamin A, filters blue light and may slow cataract progression. Spinach, kale, and other leafy greens are rich sources.
Omega-3 fatty acids, particularly EPA and DHA, support retinal health and alleviate dry eyes. Include fatty fish like salmon, sardines, and trout, or consider fish oil supplements.
Maintaining a balanced diet rich in these nutrients can support optimal eye health and help prevent vision-related issues as you age.
Fish
Fatty fish is rich in essential fatty acids, particularly omega-3s. Omega-3s play an integral part in cell membranes and play an integral part in every cell’s functioning throughout your body.
Omega-3s have been found to help those suffering from dry and do not have healthy eyes and meibomian gland dysfunction as well as macular degeneration. Next time you’re at the store, pick up some salmon, tuna or another delicious seafood item like that of your choosing. You might just find something beneficial!
Nuts
While their nutritional values depend on the variety, most nuts are nutritional powerhouses with abundant levels of protein, essential fatty acids and fibre.
Almonds and hazelnuts are rich sources of the antioxidant vitamin E. Sprinkle them onto yoghurt or just grab a handful when hunger strikes!
Seeds
Seeds are another good source of essential fatty acids and an alternative source of omega-3s. If you don’t eat fish regularly. Sunflower seeds, for instance, contain high concentrations of vitamin E – an anti-oxidant known to benefit eye health. This makes them particularly great for healthy eyes.
Citrus Fruits
Citrus fruits provide essential antioxidant protection for eye health. Refreshing options such as lemons, limes, grapefruit and oranges make refreshing snacks!
Leafy Greens
When it comes to foods that help vision, leafy green vegetables should always be high on your grocery list. Packed full of key vitamins essential for healthy eyes such as vitamin C and lutein – two carotenoid antioxidants which support eye health – leafy green vegetables not only strengthen muscles; they strengthen vision!
Sweet Potatoes
Sweet potatoes contain important ocular nutrients like vitamins A, C and lutein; swapping out white potatoes for their sweet varieties could significantly decrease glycemic index (GI).
Eggs
Eggs are an excellent source of vitamins C, E and lutein as well as another carotenoid related to it called zeaxanthin. They rank highly when it comes to foods that support eyes with their ideal combination of nutrients helping fight macular degeneration and make them healthy.
Legumes
Lentils and kidney beans are an excellent source of zinc, offering an alternative protein source to meat products with their high protein content. Lentils in particular are an ideal food choice to promote eye health thanks to no saturated fat and an abundant supply of dietary fiber.
Dairy products
Milk and yoghurt provide multiple eye health benefits. In addition to being high in calcium and phosphorus content, these dairy products also contain plenty of vitamin A and zinc – both essential in protecting corneal health while zinc aids its delivery to the eyes from the liver. Ultimately, it supports nighttime vision as well as cataract prevention. Enjoy grass-fed milk in the morning or before bedtime for best results, and snack on yoghurt post lunch or as an afternoon treat!
