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How to Keep Your Eyes Sharp & Healthy with These Foods

Eating the right foods can be the difference between having healthy eyes or dealing with vision problems later in life. There are so many eye-healthy foods you can choose from, and what works for one person might not work for another, but here are five popular fruits and vegetables that have been scientifically proven to promote eye health.


5 foods that reduce inflammation

Inflammation has been linked to several eye diseases, including glaucoma, macular degeneration and cataracts. If you’re looking for a way to reduce your risk for these diseases, eating an anti-inflammatory diet may be a good place to start. Experts believe inflammation occurs when omega-6 fats are consumed in excess; however, some omega-6 fats can help prevent chronic inflammation. Good sources include fatty fish like salmon and sardines, avocados, and nuts such as almonds and walnuts. Other foods that contain healthy levels of omega-6 fats include olives, sunflower seeds, pumpkin seeds and sesame seeds.

5 foods that boost eye health

Omega-3 fatty acids have been linked to eye health. There are a variety of foods that are rich in omega-3 fatty acids, which help boost eye health and promote vision (e.g., mackerel, walnuts, tuna fish). Consuming at least two servings of omega-3 fatty acid–rich foods per week is linked to an 18 per cent reduced risk of developing age-related macular degeneration over 10 years. Furthermore, if you’re looking for ways to improve your eyesight naturally, consuming foods high in lutein and zeaxanthin—two antioxidants found in leafy greens like spinach—are also beneficial for maintaining healthy eyes. One study suggests eating leafy greens can reduce your risk of developing cataracts by 25 per cent!

5 superfoods to keep your eyes in top shape

Even as our vision deteriorates with age, some foods can help maintain healthy eyes for longer. Here are five you should be adding to your diet ASAP. -Blueberries: Help improve blood flow and eye health. -Carrots: A powerful antioxidant that helps fight against macular degeneration and cataracts. -Olive oil: Antioxidant that protects the cells in the retina from damage and increases the release of nitric oxide which is needed for a healthy optic nerve and retinal function. -Pumpkin seeds: They contain lutein and zeaxanthin- two carotenoids that protect the retina from UV rays. -Salmon: Full of omega-3 fatty acids which promote brain health by maintaining a healthy balance between cell receptors, increasing circulation throughout the body, and reducing inflammation.

7 foods that support eye health and vision

1. Carrots. Lutein and zeaxanthin help prevent age-related macular degeneration and cataracts.
 
2. Eggs. Lycopene helps prevent cataracts as well as age-related macular degeneration; also, a good source of vitamin B6 and omega-3 fatty acids, which are associated with vision health too. 

3. Almonds. Vitamin E is an antioxidant that protects against free radicals in our body that can cause cell damage and disease. 

4. Fish. Omega-3 fatty acids have been shown to improve eye health by reducing inflammation in our bodies. 

5. Leafy greens (such as spinach). Spinach is packed with lutein and zeaxanthin, two antioxidants that protect against UV light damage in our eyes—which can lead to cataracts—and age-related macular degeneration (AMD). 

6. Blueberries. Blueberries contain anthocyanins, powerful antioxidants that fight oxidative stress and inflammation in our bodies. 

7. Whole grains. Whole grains are rich in fibre, which improves blood flow to your eyes, keeping them healthy and nourished.

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