What you put on your plate can directly impact how well you see.
From crunchy carrots to omega-3-rich salmon, certain foods are packed with nutrients that support eye health and help prevent vision problems.
Here's a guide to some powerful foods your eyes will thank you for.
Fish
Fatty fish like salmon are loaded with omega-3 fatty acids, which support visual development and protect the retina.
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Omega-3s can also help prevent dry eye syndrome. For best results, choose wild-caught salmon, which contains more beneficial fats than farm-raised varieties.
Grill or bake it with lemon and herbs for a simple, eye-friendly meal.
Eggs
Egg yolks are rich in vitamin A, lutein, zeaxanthin, and zinc. All essential for keeping your eyes healthy.
Vitamin A protects the cornea, while lutein and zeaxanthin help reduce the risk of age-related eye conditions like macular degeneration and cataracts.
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Zinc supports the retina and improves night vision. Enjoy eggs boiled, scrambled, or in salads and sandwiches.
Almonds
Almonds contain vitamin E, a powerful antioxidant that protects healthy eye tissue from damage by free radicals.
Getting enough vitamin E can help prevent age-related macular degeneration and cataracts.
Just 100 grams of roasted almonds provide around 19 mg of vitamin E. Snack on them or add them to your breakfast or salads, but watch your portion size due to their high calorie content.
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Dairy
Milk and yogurt are rich in vitamin A and zinc. Vitamin A helps maintain the surface of the eye, while zinc supports the delivery of vitamin A from the liver to the eye.
Zinc is found throughout the eye and helps improve night vision and prevent cataracts. For extra benefits, choose dairy from grass-fed cows.
Enjoy a glass of milk with meals or add yogurt to your breakfast routine.
Carrots
A classic when it comes to eye health and for good reason.
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Carrots are rich in beta carotene and vitamin A, both of which are essential for maintaining the eye’s surface and preventing infections and more serious eye problems.
Easy to eat on the go, carrots can also be added to salads, soups, or even muffins for a healthy boost.
Kale
This superfood is packed with vital nutrients including lutein and zeaxanthin – two powerful antioxidants not produced by the body.
Kale can help prevent macular degeneration and cataracts. A 100-gram serving delivers over 6,000 mcg of these nutrients.
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Eat kale sautéed, raw in salads, or turn it into crispy baked chips for a tasty snack.
Oranges
Oranges and other citrus fruits are loaded with vitamin C, which supports healthy blood vessels in the eyes.
Combined with other vitamins and nutrients, vitamin C helps combat the development of cataracts and age-related macular degeneration.
Eat them whole, add to fruit salads, or drink 100 % pure orange juice for a refreshing, eye-healthy dose.
Eye conditions you can help prevent
Eating a nutrient-rich diet can help lower your risk of several common eye diseases, including cataracts, age-related macular degeneration (AMD), glaucoma, dry eye syndrome, and poor night vision.
Prevention really does start on your plate.
Smart diet tips for better eye health
Aim for a colorful, balanced diet with plenty of fruits, vegetables, proteins, and dairy products. Limit processed foods high in saturated fats and sugar.
The more natural color variety you eat, the more nutrients your eyes will benefit from.
The key takeaway
Lutein, zeaxanthin, vitamins A, C, and E, omega-3 fatty acids, and zinc are all essential for keeping your eyes in top shape.
Since your body can't produce many of these, it’s important to get them from food. So next time you're at the grocery store, think about shopping with your eyes in mind.
This article is based on information from Healthline.com.