Overview
Just like any other organ, your eyes require certain nutrients to function properly. Some of these nutrients include vitamins, minerals, and antioxidants.
Unfortunately, millions of people around the globe neglect the importance of including eye-friendly nutrients in their diets. Consequently, the vision of these individuals keeps declining every year.
Even worse, the increased usage of digital devices further exacerbated this problem. Today, computer vision syndrome has become a real problem.
However, It’s not all doom and gloom! There are some evidence-based reports that help you choose the best nutrients for your eyes.
In this article, we will cover the best foods to nourish your eyes and improve eyesight. We will also cover the effects of blue light on your vision.
Top 7 foods to optimize your vision
According to the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO), proper nutrition is indispensable for vision.
Here are the top foods recommended for eye health:
1. Fish
The reason fish is on this list boils down to its rich content in omega-3 fatty acids.
Fatty fish offers high levels of polyunsaturated fatty acids, which optimize the health of blood vessels. As a result, blood flow to the arteries and veins in the eye is improved.
Make sure to include these fatty fish in your diet:
· Trout
· Mackerel
· Tuna
· Salmon
· Sardines
· Anchovies
· Herring
Studies also found that omega-3 fatty acids help with dry eyes caused by computer vision syndrome.
2. Nuts and legumes
Besides fish, nuts and legumes are also rich in omega-3 fatty acids. Additionally, they contain a high amount of vitamin E. The latter is well-documented to aid in age-related vision deterioration.
The best nuts and legumes for eye health include:
· Cashews
· peanuts
· Walnuts
· Lentils
3. Seeds
Seeds are another source of omega-3 fatty acids and vitamin E. The best seeds for this purpose are hemp, flax, and chia seeds.
4. Citrus fruits
One key aspect of keeping your eyes healthy is to include antioxidants in your diet. Fortunately, citrus fruits are rich in vitamins C and E, which are potent antioxidants.
The AOA recommends appropriate amounts of vitamin C for healthy eyes. You can find vitamin C in lemons, grapefruits, and oranges.
5. Leafy green vegetables
The health benefits of leafy green vegetables are indisputable. They are stacked with lutein and zeaxanthin, which work by improving the function of photoreceptors. Leafy greens are also a great source of vitamin C.
To include leafy greens in your diet, start with the following list
· Kale
· Spinach
· Collards
6. Carrots
Ever since we were young, our grandparents used to insist on the importance of carrots for proper vision. While many of the statements about this topic are misleading, carrots can actually aid with vision.
This is because carrots have beta-carotene and vitamin A. The latter is an indispensable component of rhodopsin, which is a protein responsible for absorbing light at the retina.
Beta-carotene, on the other hand, has a more complex role. Regardless, with this nutrient, your cells are unable to synthesize vitamin A.
7. Beef
Beef has high quantities of zinc. This mineral is crucial for long-term eye health. It also helps in the prevention of age-related macular degeneration.
On the molecular level, the eye has a lot of zinc, especially in the retina and the vessels that surround it.
If eating beef is not an option for you, opt for other meats, such as chicken breast and pork.
