In today's health-conscious world, maintaining good vision is crucial for overall well-being. While genetics and regular eye check-ups play a role, diet also significantly influences eye health. Here are seven foods that are particularly beneficial for maintaining good vision:
1. Carrots: Known for their high beta-carotene content, carrots are a powerhouse for eye health. Beta-carotene converts into vitamin A, which helps protect the surface of the eye (cornea) and promotes good vision, especially in low light.
2. Leafy Greens: Spinach, kale, and collard greens are rich in lutein and zeaxanthin, antioxidants that accumulate in the retina and help filter harmful blue light. These nutrients also reduce the risk of age-related macular degeneration (AMD) and cataracts.
3. Citrus Fruits: Oranges, lemons, and grapefruits are excellent sources of vitamin C, which supports blood vessels in the eyes and may reduce the risk of cataracts. Vitamin C also supports the health of the blood vessels in your eyes.
4. Berries: Blueberries, strawberries, and raspberries are packed with antioxidants, including vitamin C. These antioxidants help protect the eyes from oxidative stress and inflammation, contributing to better overall eye health.
5. Fatty Fish: Salmon, trout, and sardines are rich in omega-3 fatty acids, which are essential for the development and maintenance of eye health. Omega-3s can help prevent dry eyes and may even protect against AMD.
6. Nuts and Seeds: Almonds, walnuts, and flaxseeds are good sources of vitamin E and omega-3 fatty acids, both of which contribute to eye health. Vitamin E protects cells in the eyes from oxidative stress.
7. Eggs: Egg yolks are high in lutein and zeaxanthin, which are crucial for filtering out harmful light and maintaining healthy cells in the eyes. They also contain zinc, which helps the body absorb vitamin A and may play a role in reducing the risk of AMD.
Incorporating these foods into your diet can contribute to better eye health over time. While diet is important, remember to also protect your eyes from UV rays by wearing sunglasses and to have regular eye check-ups to monitor your vision health. By making these small adjustments, you can support your eyesight for years to come.
For more information, visit loyolamedicine.org/nutrition
-- Dr. Sara Doss, Loyola Medicine
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