Foods that Benefit Your Eyes
As we age, our vision regresses and one might notice more dryness, blurriness, or increasing loss of vision. What patients commonly don’t know, is that all these vision complications can be prevented when started early. Of course one might be able to get a quick fix with a surgery for these issues, but it’s always healthier and safer if prevented before symptoms start. When it comes to vision, patients should know that they can help retain good vision by eating the right type of diet. There are certain foods for the eyes that help keep the eyes in tiptop shape.
Foods that benefit your vision:
There is a long list of different types of foods for the eyes that can improve or prevent vision loss. If you are looking to help prevent vision loss or keep your vision healthy, keep these in your grocery list:
- Fish: Mostly cold water fish (aka salmon, tuna, sardines and mackerel) are rich in OMEGA-3 fatty acids. OMEGA-3 Is part of a significantly important eye vitamin that protects your eyes from dry eye, macular degeneration, and cataracts.
- Leafy Greens: Greens such as Kale, Spinach, or collard greens are full of Lutein and Zeaxanthin. These significant vitamins aid in stemming the development of macular degeneration and cataracts. Other greens that will also improve your vision are broccoli, peas, and avocado which are powered with anti-oxidants.
- Eggs: This is a wonderful source of Lutein and Vitamin A, which helps protect against night blindness, and dry eyes.
- Whole Grains: These grains contain a low glycemic index that reduces your risk for age-related macular degeneration. Switch your carbohydrates for quinoa, brown rice, whole oats, and whole wheat bread/pasta. These whole grains promote overall eye health with zinc, vitamin-e, and niacin.
- Citrus and Berries: Fruits such as oranges, grape fruit, lemons and berries; contain high levels of vitamin-C which reduces cataracts and macular degeneration.
- Nuts: Pistachios, walnuts, and almonds are rich in OMEGA-3 and Vitamin-E. These types of nuts work wonders for those who cannot stomach fish.
- Colorful fruits and vegetables: Carrots, tomatoes, bell peppers, strawberries, pumpkin, corn and cantaloupe all contain Vitamin-A and Vitamin-C. An additional eye vitamins these fruit contain is Carotenoids. Each of these three significant vitamins help in reducing the risk for eye diseases.
- Legumes: such as Kidney beans, black eyed peas, and lentils contain zinc and bioflavonoids which protects the retina and lowers the risk of eye diseases.
- Beef: When consumed in moderation, beef containing zinc, helps the body absorb Vitamin-A to reduce age macular degeneration.
- Sunflower Seeds: Contain Vitamin-E and Zinc which helps prevent eye diseases.
It can always be difficult to add new types of foods to your diet. Sometimes patients find it hard to stomach the necessary foods for the eyes. Not only are there foods for the eyes, there are eye vitamins that can benefit your vision in the long run. Eye vitamins and can help to increase your chances of better vision in the future, without the stress of consuming specific foods. Eye vitamins can be found at your local grocery store or even a local vitamin shop. Here are some beneficial eye vitamins that can help improve your vision now and in the future.
- Vitamin A and Beta-Carotene: These eye vitamins are necessary for night vision, wound healing, and proper functioning of the immune system.
- Vitamin B complex: This includes B1, B2, B3, B5, B6, B1 2, Biotin, and Choline. These vitamins reduce inflammation and prevent elevated homocysteine levels in blood which is related to vascular problems affecting the retina.
- Vitamin C: Contains anti-oxidants that reduces the risk of cataracts.
- Vitamin D: Vitamin-D deficiency is wide spread and occurs mostly during the cold wintery seasons.
- Vitamin E: Helps reduce the occurrence of Cataracts.
- Lutein and Zeaxanthin: These carotenoids and macular pigments reduce the risk of macular degeneration and cataracts.
- Phytochemical Anti-Oxidants: Plant extracts that contain phytochemicals that appear to provide protection from stress within the entire body, including the eyes.
- OMEGA-3 fatty acid: Reduces dry eye syndrome.
- Bioflavonoids: Aids the body in absorbing Vitamin-C for higher antioxidant efficiency.
There are specially designed mixed Vitamins geared towards making healthier eyes. Instead of purchasing five to six different types of vitamins, these eye vitamins can be used in substitute:
- Icaps by Alcon
- Ocuvite Preservation by Bausch and Lomb
- Oculair by Biosyntrx
- Macular Health Formula by EyeScience
Vision trouble or annoyances are inevitable and at some point and time will happen to everyone. Vision health can helped to be controlled, and prevented with small steps at a time. Remember to always have an annual general eye exam to ensure your vision is in a healthy state. General eye exams are not only for glasses or contacts; these exams help determine if there are any health issues or any early signs of issues that may be appearing. Don’t hold off your general eye exams just because you have perfect vision, even perfect vision can have an underlying complication that you may not notice.