The significance of diet in maintaining overall health is widely acknowledged, yet its impact on specific aspects, such as eye health, is often underestimated.
What you eat can significantly affect the health of your eyes and your vision. From reducing the risk of age-related macular degeneration to promoting good night vision, a balanced diet rich in certain nutrients is essential for maintaining optimal eye health and clear vision.
Studies show that elevated levels of antioxidants, such as vitamin C (500 mg), vitamin E (400 IU), and beta-carotene (15 mg/25,000 IU), in conjunction with zinc (8 mg), decreased the likelihood of vision decline due to advanced age-related macular degeneration (AMD) in certain individuals.
If you want to improve your eye health with natural remedies and holistic treatment, we’re here to give an insight into which foods can help you.
The link between diet and vision health
Just like the rest of your vital organs, your eyes need nutrients so they can keep doing their job to the best of their ability, and to preserve your vision for as long as possible.
The best nutrients for your eyes are antioxidants like vitamin C, vitamin E, and beta-carotene which help combat oxidative stress in the eyes, which can lead to conditions like cataracts and age-related macular degeneration.
The vitamins work together to strengthen your eye health, if you want to know the best foods for eye health, we’ve got you covered.
Leafy greens – lutein and zeaxanthin
Spinach, kale, and other leafy greens are rich in lutein and zeaxanthin, two antioxidants that accumulate in the retina and help filter harmful blue light. The vitamins have shown to also reduce the risk of developing cataracts.
Consuming these dark greens regularly can also protect against macular degeneration and maintain healthy vision. If you want to reap the benefits but aren’t sure how to incorporate these greens in your diet, try a smoothie? You can add some colourful fruits for sweetness and extra vitamins.
Carrots – vitamin A
You’ve probably heard it before but carrots are renowned for their high beta-carotene content, which the body converts into vitamin A—a crucial nutrient for eye health. Vitamin A is essential for proper functioning of the retina and is particularly important for night vision.
Try a carrot snack between breakfast and lunch, served with some yummy hummus or dip. Or, you can have freshly pressed carrot juice alongside your breakfast!
Fatty fish – Omega 3
Omega-3 fatty acids are amazing for eye health, and salmon, tuna and sardines are full of them! If you suffer from dry eyes, incorporating more fatty fish can transform your eye health. The omega-3 fatty acids support the health of the blood vessels in your eyes and reduce dry eye symptoms.
Citrus fruits – Vitamin C
Vitamin C is a powerful antioxidant that helps maintain the health of the blood vessels in the eyes and may reduce the risk of cataracts. Oranges, lemons, and grapefruits are packed with the vitamin, so make the most of incorporating them into your five-a-day.
Nuts and seeds – Vitamin E
Almonds, walnuts, and flaxseeds are rich in vitamin E, another antioxidant that protects the eyes from oxidative damage. Adding a handful of nuts or seeds to your daily diet can contribute to overall eye health. You can crush a few and add them to your salad or smoothie as a quick way to incorporate them into your meals.
Water – hydration
Just like the rest of your organs, your eyes need water to function. Proper hydration ensures the maintenance of moisture levels in your eyes, supporting overall eye function. By including hydration as part of your eye health regimen alongside nutritious foods, you can take proactive steps towards healthy vision.
Book an eye test with London’s best optician
Take the first step towards prioritising your eye health by scheduling an eye test with London’s top optician.
Ensure your vision is in optimal condition and address any concerns with expert care. Book your appointment today for peace of mind and clarity in sight.
