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Maintaining our eye health is necessary, as our eyes are one of the most important parts of our bodies. They allow us to see the world around us in full colour and detail. However, many people don’t realize that the foods we eat can have a big impact on our eye health and vision. Eating a nutritious, well-balanced diet provides valuable vitamins, minerals, and antioxidants that help protect our eyes and keep them functioning properly. Here are some of the best foods to eat to maintain your eye health:

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Leafy Green Vegetables

Spinach, kale, collard greens, and other leafy veggies are incredibly nutrient-dense. They are rich in lutein and zeaxanthin, two antioxidants that can help prevent age-related macular degeneration (AMD) and cataracts. Leafy greens also contain vitamin C, an antioxidant that can reduce the risk of developing eye diseases.

Oily Fish

Fatty fish like salmon, tuna, anchovies and trout are excellent sources of omega-3 fatty acids. These “healthy” fats help prevent dry eyes and may reduce the risk of AMD and glaucoma. Try to eat oily fish a couple of times per week, as it will greatly improve your eye health.

Eggs

Egg yolks are a prime food source of zinc, as well as the antioxidants lutein and zeaxanthin. Together, these nutrients help prevent vision loss from AMD later in life. Adding nutrient-rich eggs to your diet may also reduce the risk of cataracts and dry eyes.

Citrus Fruits

Oranges, grapefruits, lemons and limes are packed with vitamin C, which has been shown to reduce the risk of cataracts and macular degeneration. The vitamin C in citrus fruits also helps strengthen eye tissue and protect cells from damage.

Nuts and Seeds

Nuts like almonds, walnuts and pistachios contain vitamin E and healthy fats that help protect eyes from AMD and cataracts. Seeds such as sunflower seeds and chia seeds are rich in omega-3s and zinc, which are vital for eye health.

Carrots

We’ve all heard that carrots help you see better at night – and it’s true! Carrots are loaded with vitamin A, a deficiency of which can lead to night blindness. Vitamin A helps protect the cornea and maintains overall vision health.

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Sweet Potatoes

Like carrots, sweet potatoes get their bright orange hue from beta-carotene, which our bodies convert into vitamin A. Sweet potatoes also supply vitamin C, copper, and vitamin E – a powerful antioxidant combo for sharp eyesight.

Bell Peppers

Bell peppers are loaded with beneficial vitamins and antioxidants like vitamin C, vitamin E, and the carotenoids lutein and zeaxanthin that all support your eye health. Hot peppers like cayenne also provide these eye-friendly nutrients.

Beef

Beef is one of the best food sources of zinc, a mineral that helps delay age-related vision loss and keep eyes healthy overall. Just three ounces of lean beef provides about half the recommended daily amount of zinc.

Water

Staying hydrated by drinking plenty of water is good for every part of your body, including your eyes. Being properly hydrated prevents dry eyes and blurred vision caused by eye strain and fatigue. Aim for 8 glasses per day to improve your eye health.

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Final Thoughts

Simple modifications to your diet like eating eye-healthy foods can make a big difference in improving your eye health. Along with regular eye exams, eating a nutritious diet full of eye-friendly vitamins and minerals is one of the easiest things you can do to keep your eyes seeing clearly for years to come.

Featured Image Source: EyeHealth Northwest

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This article was first published on 22nd June 2024 and updated on June 26th, 2024 at 4:46 pm

chidiogo-akaelu

Chidiogo Shalom Akaelu holds a degree in English and Literary Studies, from the University of Nigeria. She is a freelance writer, editor and founder of Loana Press, a budding online publishing outlet.