Healthy Eye Eating Habits

Last Updated: April 29, 2019 | 2 minute read

Everybody knows that the key to maintaining a healthy heart, gut and mind is to fuel your body with a diet rich in fruits, vegetables and whole grains. Luckily, as we learn more about the importance of diet and its link to eye health, the more we see the same 'super foods' being recommended by doctors and dietitians.

Serious eye conditions such as cataracts, age related macular degeneration, glaucoma, dry eyes and poor night vision may be avoided if you include foods that contain a range of vitamins, nutrients, and minerals, known as antioxidants. These antioxidants ward off free radicals which can affect your health in negative ways.

We have put together a list of foods that can promote good eye health. Most are generally available year-round and for a reasonable price. You can enjoy them on their own or in more complex recipes.

Oranges: the rich content of vitamin C in oranges is essential for good eye health and necessary for eyes to function correctly. Antioxidants can delay and even prevent the development of macular degeneration and cataracts, so add oranges and other citrus fruits to your meal plan.  

Legumes: zinc and bioflavonoids decrease the risk of cataracts and protect the retina from disease. Black-eyed peas, lentils and kidney beans are all great for eye health.

Eggs: eggs contain a high amount of lutein and vitamin A, both of which promote eye function and health and protect against dryness.

Leafy Greens: leafy greens like spinach and kale are rich in the plant pigments lutein and zeaxanthin. These nutrients minimize the risk of developing cataracts and macular degeneration 

Salmon: omega-3 fatty acids found in fish such as salmon, tuna and sardines fights against eye disease. Eating fish each week could help prevent dryness, macular degeneration and cataracts.

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