Do you know you can improve your Eye Health and Eyesight by eating the right food? A lot of people believe that aging or eye strain are the main causes of failing eyesight. In fact, a healthy lifestyle can help reduce the risk of eye heal problems.
According to Medical News Today, and a study from The Age-Related Eye Disease Study (AREDS), there are certain nutrients can help reduce the age-related risks of eye health by 25%. Those nutrients are zinc, copper, vitamin C, vitamin E, beta carotene, omega-3 fatty acids, zeaxanthin, lutein, and some certain combinations may work better than others.
Here are the list of five best food that are great for eye health, recommended by AREDS, American Optometric Association (AOA), and the American Academy of Ophthalmology (AAO).
1. Fish
Many fish contain a lot of of omega-3 fatty acids. The fish that contains the most beneficial levels of omega-3s include:
– tuna
– salmon
– rout
– mackerel
– sardines
– anchovies
– herring
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
2. Nuts, Seeds and legumes
Nuts, seeds, and legumes are rich in omega-3 fatty acids and are good source of vitamin E.
Nuts and legumes that are good for eye health include:
– walnuts
– Brazil nuts
– cashews
– peanuts
– lentils
Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:
– chia seeds
– flax seeds
– hemp seeds
3. Citrus Fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
– lemons
– oranges
– grapefruits
4. Carrots and green vegetables
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Well-known leafy greens include:
– spinach
– kale
– collards
5. Water:
It may come as no surprise that a fluid essential to life is also vital to eye health.
Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.
Other eye health tips
– Wear sunglasses outside since excessive sun exposure can cause cataracts
– Wash hand before applying contact lens
– If you work on computer regularly, look away every 20 minutes for 20 seconds to protect your eyes from eye strain.
– Get regular eye exams, especially if your family has history of eye disease
Call us at 970-461-3463 to Schedule an appointment with Dr. Bernhardt today!