Usually, eye health issues revolve around what goggles to wear to work at the computer and what exercises to do to relax the eye muscles. But we often forget how important it is to eat right. Whole foods contain nutrients that nourish the different areas of our eyes and help prevent problems such as age-related macular degeneration, cataracts, and night blindness.
Here are seven essential nutrients for healthy eyes.
Beta-carotene
Beta-carotene is a nutrient from the carotenoid family and acts as a powerful antioxidant for the eyes and the entire body. In particular, beta-carotene improves night vision and also helps prevent damage to eye cells and repair cells that have already been damaged.
Beta-Carotene Rich Foods:
- carrot,
- sweet potato,
- large-fruited pumpkin,
- pepper (red, yellow and orange),
- broccoli,
- green leafy vegetables.
Vitamin C
Vitamin C is known for its powerful positive effects on the immune system, but its true value in the body is as an antioxidant that protects cells from harmful effects. For the eyes, vitamin C plays an important role in reducing the risk of macular degeneration and cataracts.
Vitamin C rich foods:
- citrus fruits: lemons, limes, grapefruits,
- berries: strawberries, blueberries, blackberries,
- green leafy vegetables.
Vitamin E
This fat-soluble vitamin is not only a powerful antioxidant. Studies show that vitamin E helps slow macular degeneration.
Vitamin E-rich foods:
- almond,
- sweet potato,
- spinach,
- pumpkin,
- beet greens,
- Red pepper,
- asparagus,
- avocado,
- peanut butter,
- mango.
Essential fatty acids
Fatty acids are vital for us, but are present in very small quantities in the modern diet. Omega-3 fatty acids have a beneficial effect on blood vessels and joints, helping to prevent inflammation – the main cause of all diseases. These fatty acids help with dry eyes, support retinal function, and are important for overall eye health.
Foods rich in omega-3 fatty acids:
- chia seeds,
- flax-seed,
- walnuts,
- salmon and other wild oily fish,
- soya beans,
- tofu,
- Brussels sprouts,
- cauliflower.
Zinc
Zinc is an essential nutrient and has many functions in the body, such as maintaining the proper functioning of the thyroid gland and supporting the immune system. For eye health, zinc is also a key micronutrient that, for example, helps reduce the risk of macular degeneration.
Zinc-rich foods:
- spinach,
- pumpkin and zucchini seeds,
- cashew nuts,
- cocoa and cocoa powder,
- mushrooms,
- eggs,
- oysters and clams,
Lutein and Zeaxanthin
These carotenoids help slow age-related macular degeneration as well as protect our eyes from cataracts.
Foods rich in lutein and zeaxanthin:
- dark green leafy vegetables,
- green bean,
- Brussels sprouts,
- maize
- oranges and tangerines,
- papaya,
- celery,
- peaches,
- carrot,
- melon.