What you eat will affect your overall health, including your eye health. Consuming essential nutrients will ensure you enjoy good vision and reduce the risk of age-related eye diseases. A diet rich in whole grains, fruits, and vegetables and low in fats can help your eyes. Keeping the eye arteries healthy boosts the movement of oxygen and nutrients.

Omega-3 Fatty Acids

Diets rich in omega-3 fatty acids can help to reduce the risk of developing eye conditions. Oily fish such as tuna, salmon, trout, sardines, and halibut are great for tear function. Nuts and legumes are also rich in omega-3 fatty acids.

People with dry eye can benefit from omega-3. The nutrient helps to boost tear function and protect the eyes from age-related conditions. Some omega-3 supplements can help protect eye health.

Vitamin A Rich Foods

Vitamin A deficiency is a common cause of blindness worldwide. Vitamin A is considered an eye-healthy nutrient essential for maintaining light-sensitive cells. The eye retina needs vitamin A to turn light into images.

Insufficient vitamin A affects the tear film, leading to dry eye. Foods that contain vitamin A include egg yolks, liver, dairy products, carrots, sweet potatoes, and fruits such as apricots and cantaloupes.

Vitamin C Rich Foods

Vitamin C is vital for eye health. The highest concentration of the vitamin is in the aqueous humor that fills the eye. Vitamin A functions as an antioxidant, which protects the body from damage from unhealthy habits, environmental factors, and certain foods.

Sun rays, tobacco smoke, and fried foods can produce free radicals that kill or damage cells. Vitamin A can help to grow and repair tissue cells. Good sources include citrus fruits, tomatoes, strawberries, and more.

Vitamin E Rich Foods

Vitamin E is an antioxidant that helps to keep cells healthy. The fat-soluble antioxidants can help to delay or prevent cataracts, age-related macular degeneration, and other eye diseases. The retina has a high concentration of fatty acids, and Vitamin E can help to ensure optimal eye health. Foods rich in vitamin E include flaxseed oil, almonds, avocados, and sunflower seeds. Vitamin E deficiency can lead to blindness or visual degeneration.

Lutein and Zeaxanthin

Lutein and zeaxanthin are antioxidants found in leafy green vegetables and other bright-colored fruits and vegetables. The carotenoids are known as macular pigments as they are vital for protecting the part of the eye responsible for central vision.

Foods such as spinach and kale are rich in nutrients. Other foods with healthy amounts are broccoli, peas, lettuce, and collards. A high intake of lutein and zeaxanthin can reduce the risk of age-related eye diseases.

Zinc

Zinc is a mineral that can help to protect the eyes by keeping the retina healthy. It protects the eyes from the harmful effects of light. It also helps form visual pigments, and a deficiency can cause night blindness.

To increase zinc and copper, you can consume a diet rich in legumes, such as kidney beans, black-eyed peas, and lima beans. Other good sources of zinc are fortified cereals, lean red meat, oysters, and poultry. Eating healthy foods is the best way to get essential eye-healthy nutrients. However, in some cases, taking supplements can help. Drinking plenty of water is vital for eye health.

For more on nutrition for healthy eyes and foods that boost ocular health, visit Savaglio Family Vision at our office in Kenosha, Wisconsin. Call (262) 657-7850 to book an appointment today.