According to the CDC, about 14 million Americans have some sort of visual impairment. Common diseases, such as diabetes and macular degeneration, are leading causes of visual impairment.
The good news is that there are plenty of nutritious foods that you can eat for healthy eyes. Below introduces six foods that will improve not only your eye health, but your overall health.
Carrots
Carrots are loaded with Vitamin A, or beta carotene, which is an antioxidant that reduces the risk of cataracts and macular degeneration.
Vitamin A plays a critical role in protecting the eye surface and mucous membranes, which act as barriers to bacteria and viruses. As a result, vitamin A reduces the risk of eye infections, and helps with overall eye health and eye functioning.
Carrots are a convenient snack and make a great addition to many dishes.
Fish
It has been well-documented that omega-3 fatty acid, commonly found in certain fish species, protects the eye’s internal blood vessels.
Fatty acids are considered to be the building blocks of fat, which play a critical role in cell, muscle and organ functioning. Studies have found that infants that consume omega-3 fatty acids have better vision compared with those that don’t.
In addition to this, studies have also found that omega-3 fatty acids protect the eye from developing macular degeneration and dry eye syndrome. Tuna, salmon, halibut and sardines are all excellent sources.
Keep in mind that eating fish is a much healthier alternative than eating red meat.
Spinach
While most children grow up hating spinach, it is actually packed with excellent nutrients that benefit the eyes.
Spinach has vitamin A, vitamin E, lutein and zeaxanthin. Studies have shown that lutein and zeaxanthin act as a natural sunscreen for the eyes. That is, they increase the pigment density in the retina, which results in less macular degeneration.
Specifically, they absorb blue light, which is very harmful to the retina. Kale and other dark, leafy greens are also beneficial for the eyes. Fresh spinach is a great addition to any salad.
Bell peppers
Bell peppers are rich in vitamin C, lutein and zeaxanthin. Lutein especially is noted for protecting the eyes from cataracts and macular degeneration.
Red peppers contain beta carotene, which has been noted to have excellent antioxidant and anti-inflammatory benefits. In addition to this, red peppers also contain the highest levels of vitamin C.
Peppers can be eaten raw or added to any salad or dish.
Almonds
A large handful of almonds will provide your daily dose of vitamin E, which is critical to eye health. Almonds also contain zinc and other nutrients that help keep the eyes healthy.
Keep in mind that sun exposure depletes the body of vitamin E and makes it vulnerable to sun damage. Peanut butter, wheat germ and sunflower seeds are also good sources of Vitamin E.
Almonds are an excellent, healthy snack and great addition to any salad.
Sweet potatoes
Sweet potatoes are not only healthier than regular potatoes. They contain high amounts of beta carotene, vitamin C and zinc, which are very beneficial to the eyes.
Some studies have shown that consistent consumption of sweet potatoes has helped restore vision through correcting vitamin A deficiency. Keep in mind that sweet potatoes are a healthy choice for diabetics to eat, who are at higher risk for developing eye-related health problems.
Finally, it is healthier to bake sweet potatoes. In fact, baked carrots and sweet potatoes go well together.
There are excellent sources of healthy food, which improve eye health and functioning. While you can do a lot to protect your eye health, glasses and contacts may still be something you use daily. You can get your vision corrected with Lasik so you can ditch the glasses, however.
Check out Davis Vision in Utah for more information.
Anita Ginsburg
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