Many people think that deteriorating eyesight is an inevitable result of ageing but, the truth is, a healthy lifestyle can significantly reduce the chances of eye health issues. Studies have shown that certain nutrients may reduce the risk of age-related eye degeneration. The following are the best nutrient-rich foods that boost eye health:
Fish contain rich sources of omega-3 fatty acids. Oily fish have oil in their tissue, which means consuming them gives you higher levels of omega-3 fish oil. The most beneficial fish are anchovies, herring, mackerel, salmon, sardines and tuna. Some studies have shown that fish oil can reverse dry eye, including conditions caused by staring at screens for too long.
Nuts and Legumes
Also rich in omega-3 fatty acids, nuts and legumes can help protect against age-related damage and have high levels of vitamin E. Brazil nuts, cashews, lentils, peanuts and walnuts all are excellent for maintaining eye health.
Similar to nuts and legumes, seeds are also a rich source of vitamin E and high in omega-3s. Seeds that have the highest content of omega-3 are chia, flax and hemp seeds.
Rich in vitamin C, citrus fruits are an antioxidant that helps fight against age-related eye damage. Grapefruit, lemons and oranges are all vitamin C-rich fruits you should consume regularly.
Leafy Green Vegetables
Rich in both zeaxanthin and lutein, leafy green vegetables such as collards, kale and spinach are excellent sources of vitamin C.
Beta carotene gives carrots its orange colour, and your body also needs this nutrient to produce vitamin A, which plays a vital role in vision health. It is a part of a protein called rhodopsin that helps your retina absorb light.
Rich in beta carotene like carrots, sweet potatoes are an excellent source of vitamin E, which is an antioxidant.
A great source of zeaxanthin and lutein, eggs can reduce the risk of vision loss related to ageing and are also excellent sources of vitamins C and E as well as zinc.
It is no surprise that the fluid essential for life is also vital for eye health. Be sure to drink enough water to prevent dehydration, which might contribute to dry eyes.
For an experienced eye doctor who can help you achieve optimal eye health, visit Dr. Damanjit Johal’s Optometry clinic, Vision Care Centre. The team there can also find the perfect eyeglasses for you and provide exceptional eye care. Call today to book an appointment for a checkup.