It is well worth adding more foods that are good for your eyes into your diet, because what we eat can have a dramatic impact on the health of our eyes. With many millions of people in the US suffering from macular degeneration and half of people over 80 having cataracts, it’s important that we all try and take better care of our eyes. So here are 9 foods that are good for your eyes!
No, carrots being one of the foods that are good for your eyes is not an old wives’ tale. They don’t give you night vision, but the beta-carotene will help reduce your risk of both macular degeneration and cataracts.
2. Dark, Leafy Greens
Spinach, kale, and other leafy greens are rich in the antioxidants lutein and zeaxanthin. They absorb blue light, which is harmful to the retina, and help your eyes to detect contrast better, keeping your vision good in both the short and long term.
Ostrich may not be something you’ve ever even considered eating, but it’s packed full of zinc which helps your eyes stay healthy and reduces the risk of macular degeneration. And even better, it has less than a third of the amount of the fat in lean beef, and lower cholesterol than other red meats and even chicken.
A slightly more commonly available meat, turkey is rich in both zinc and the B-vitamin niacin. Turkey is incredibly versatile and can be used as a substitute for both chicken and beef, as well as often being more reasonably priced.
Yellow corn is packed pull of lutein and zeaxanthin, with just ½ a cup of cooked corn providing you with enough of each nutrient to benefit your eyes. Eating corn regularly reduces the risks of cataracts in women and helps prevent the loss of yellow pigments in the eyes.
Carotenoids, including lycopene, are found in abundance in tomatoes. Lycopene helps prevent light-induced damage, while the Vitamin C found in tomatoes will also helps to protect your vision.
Salmon, like other oily fish such as sardines, is a great source of omega-3 fatty acids, reducing the risk of macula degeneration by 38% and helping treat dry eye disease.
8. Sweet Potatoes
It’s the beta-carotene we have to thank again for helping to keep our eyes healthy when we eat sweet potatoes. They’re very versatile and you can roast them, mash them, or even make them into fries and chips!
9. Olive Oil
The main reason that olive oil is beneficial to the eyes is that it helps your body to absorb all of the nutrients from other foods that can keep your eyes healthy. Drizzle olive oil and balsamic vinegar over a mixed salad to absorb the goodness from the leafy greens and tomatoes, and cook your meat and sweet potatoes in olive oil to get the best from the goodness.
These foods are so good for your eyes because they all contain high levels of at least one of the most important antioxidants, minerals or fats that are good for your eyes. These are beta-carotene, lutein, zeaxanthin, vitamin C, vitamin E, zinc and omega-3 fats, and they can be found in many other foods too. Try and eat more of these foods and hopefully you’ll continue to enjoy good eyesight, and feel healthy too.
Do you eat enough of these foods to keep your eyes healthy?