Good foods and good eye health go hand in hand!
It’s not just an old wives’ tale: Certain foods can improve your vision, or help stave off progressive eyesight loss. Because the eyes are very specialized structures, unique in the human body, they also have unique nutritional needs. Fulfilling these needs will help keep your eyes in top condition.
Carrots – Carrots are famous for their effect on the eyes, specifically because they’re high in beta-keratin, which is used by your eyes to aid night vision and in transitioning quickly between light and dark areas. Additionally, virtually any orange or yellow vegetable (like squash, or a bell pepper) will similarly help your night vision.
Dark Leafy Greens – Antioxidants are good for your eyes, and prevent degradation over time. The two antioxidants that are best for eyes, Lutein and Zeaxanthin, are most commonly found in dark greens like spinach and kale. Simply substituting spinach salad for lettuce can have a huge beneficial effect on your eyes.
Seeds and Nuts: Vitamin deficiencies in western societies are relatively rare, but Vitamin E deficiencies are more common because it’s fairly rare in foods. Vitamin E is also needed by your eyes to keep them structurally sound. Seeds, nuts, or even wheat germ are all high in Vitamin E, so consider snacking on sunflower seeds sometime rather than chips.
Fish: While research here is less conclusive, there’s good reason to believe that Omega-3 fatty acids also help maintain eye health over time. Luckily, the most common fish are also high in Omega-3: Salmon, sardines, herring, and tuna are among the best sources.
Remember: Good nutrition leads to good eye health. You can’t have one without the other!