Poor eyesight can be very inconvenient and troublesome. The condition is linked to several factors, including stress, an unhealthy lifestyle, long working hours, and consistent gadget use. In order to combat poor eyesight and improve eye health in general, it is important to note that diet plays a vital role.
Nutrition and Eye Health
According to Medical News Today, the Age-Related Eye Disease Study (AREDS) in 2001 discovered that particular nutrients were linked to a reduced risk of developing eye health issues that are related to age. More specifically, risks were reduced by a whopping 25%. The nutrients discovered to impact these risks were copper, zinc, vitamin C, beta carotene, and vitamin E.
By 2013, the study got updated in order to evaluate different versions and variations. These variations included lutein, zeaxanthin, beta carotene, and omega-3 fatty acids, with some mixes working better compared to others.
Other studies also agree that copper, lutein, zeaxanthin, and omega-3 fatty acids are important for eye health.
Foods For Better Eye Health
That being said, here are some of the nutrient-rich foods for better eye health.
Fish
According to WebMD, the retina needs two different types of omega-3 fatty acids in order to work well. These are EPA and DHA. Both can be found in fatty and oily fish, such as tuna, trout, salmon, mackerel, anchovies, sardines, and herring.
Omega-3 fatty acids safeguard the eyes against glaucoma and AMD. Having low levels of these nutrients is associated with dry eyes.
Studies have also shown that fish oil may reverse dry eyes, including those that are caused by prolonged periods of screen exposure.
Eggs
Eggs are considered a great package deal. This food is an excellent source of zeaxanthin and lutein, which may decrease one's risk of developing sight loss due to aging. It is also rich in zinc, vitamin E, and vitamin C.
As per WebMD, the zinc found inside an egg will help the body utilize the zeaxanthin and lutein found inside its yolk.
Nuts
Like fish, nuts also contain high levels of omega-3 fatty acids. Other than that, they are also rich in vitamin E, which can safeguard the eye from damages associated with aging. Some of the best nuts for eye health include walnuts, cashews, peanuts, and lentils.
Carrots
The crop is rich in vitamin A, which plays a vital role when it comes to vision. Vitamin A is a part of a protein known as rhodopsin, which aids the light-absorbing capacities of the retina.
Beta carotene is what makes carrots richly orange. As per Medical News Today, research pertaining to the role of beta carotene is quite mixed. Nevertheless, the body still needs it for vitamin A production.
Dark Leafy Greens
Leafy greens contain high levels of the antioxidants zeaxanthin and lutein, which can lower one's risk of long-term eye conditions such as cataracts and AMD. As per Nebraska Medicine, they can also help protect the eye against damaging blue light.
Greens such as spinach, kale, and collard greens, for instance, also contain high levels of vitamin E and C.
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