Essential Foods for Healthy Eyes

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Beyond the Carrot: Essential Foods for Healthy Eyes

As children, most of us were told that carrots help us to see in the dark. But while this may be a bit farfetched, there is some truth to the claim because carrots are actually good for the overall health of our eyes.

The main reason for this is that they contain beta-carotene, which is an antioxidant that gives carrots their orange colour. We use beta-carotene in our bodies to make vitamin A, and this helps the brain turn light into vision.

But apart from carrots, which other foods are good for our eyes?

Other Foods that Contain Beta-Carotene

As well as carrots, some other foods have a high beta-carotene content, including pumpkin, sweet potatoes and squash. So eat any of these and you will enjoy the same benefits that you get from eating carrots.

Foods Rich In Omega-3

Omega-3 is another important ingredient for eye health. It helps with the development of vision, improving retinal function, and it is also good for dry eye problems, which can make contact lenses more comfortable.

Fish is the number-one source of Omega-3 fatty acids, but other foods include raw almonds, walnuts, canola and green leafy vegetables.

Foods High in Vitamin D

Vitamin D is another essential vitamin for good eye health. Low vitamin D levels are associated with myopia, and it can also affect vision sharpness. So getting plenty of this can help to reduce the chances of needing treatment like eye surgery for various eye conditions (check out the Laser Eye Surgery Hub for more info on this type of treatment).

Lots of foods have high levels of vitamin D, with some of the best being mushrooms, fish and cheese. However, the best way to get this is to enjoy exposure to some sunlight each day.

Foods High in Vitamin C

Vitamin C is also an antioxidant, and it helps to protect the vision and can reduce the risk of cataracts. It can also help prevent age-related macular degeneration.

Vitamin C is found in oranges and citrus fruits, but also in strawberries and broccoli.

Foods with Glutathione

Glutathione is another antioxidant that is essential for eye health. It can help to prevent glaucoma, cataracts and retinal disease, and a great source of this is eggs.

Foods Rich in Zinc

Zinc is important for good retina health. It helps with good eye metabolism, and it can also help to prevent against cataracts. You can find zinc in many foods including poultry, pork, milk, oysters, shellfish and whole grains.

Other Foods that Can Help Your Eyes

As well as the above, there are plenty of other foods that are great for good eye health. Kale is a leafy vegetable that is rich in vitamin E, and this helps to protect the eyes from free radicals.

Avocado is rich in lutein and zeaxanthin, which are carotenoids. And wild salmon and lobster are rich in astaxanthin, another carotenoid that can protect the eye from damage and reduce eye fatigue.

Blueberries and raspberries contain anthocyanins, which are very strong antioxidants, and these provide protection from oxidative damage in the eyes and could help to prevent conditions like glaucoma and cataracts.

Eat Well and Look After Your Eyes

Don’t stick to carrots if you want to look after the health of your eyes. All of these foods are excellent sources of various vitamins and antioxidants that will help to ensure you do everything you can to keep your eyes healthy. So eat well, and help to keep your eyes in great condition.

Remember, eating healthily isn’t the only way to maintain healthy eyes either. You can check in for regular eye tests. You can also replace your eye makeup regularly, shopping for vegan eyeshadow and other cruelty free products.

Libby Atkins is interested in healthy eating and using food to prevent and cure illnesses. She writes about nutrition, superfoods and other health related topics.