We eat for our heart, our brain, and our joints. But how often do we consider our eyes when it comes to healthy eating?
Like other parts of our body, our eyes need key nutrients to stay healthy and thrive. A diet rich in fruits and vegetables containing high levels of vitamins, zinc, antioxidants, and omega-3 fatty acids plays a vital role in eye health. Researchers have found that adding these eye-friendly nutrients to your diet every day can reduce the risk of certain eye conditions, including cataracts and macular degeneration.
Macular degeneration is a disease where there is damage to the central part of the retina called the macula. People who have macular degeneration experience the loss of central vision, which means they see an area of darkness in the middle of their vision, making even the simplest of tasks like reading and driving very challenging.
Age-related macular degeneration is the leading cause of legal blindness in people over 55 in the Western world. More than 10 million Americans today are affected by the disease, and that number is expected to grow rapidly as baby boomers age.
The disease is incurable, but studies have shown that certain foods may help slow down the progression or help reduce the risk of vision loss due to age-related macular degeneration.
Follow these easy steps and you'll be well on your way to an eye-friendly diet.
Eat the Rainbow. Eat three colors of fruits and vegetables a day.
Get Comfortable With Carotenoids. Vital to eye growth and development, carotenoids are key nutrients that give vegetables and fruits their vibrant colors. While considering eye-healthy ingredients, remember the darker the vegetable or fruit, the better it is for your eyes.
Think deep-red tomatoes, dark-green kale, bright-orange squashes and sweet potatoes. These foods contain high amounts of lutein and zeaxanthin, also powerful carotenoids that are great for your eyes.
An Apple a Day Keeps the Ophthalmologist Away. Apples, along with produce like limes, blueberries, and onions, are a major source of nutrients called polyphenols. These may help blood flow to the retina and fight damage from ultraviolet sunlight.
Make Friends With Fish. Seafood like scallops, salmon, sardines, and halibut are rich in omega-3 fatty acids, which support healthy eye development. Enjoy them at least once or twice a week simply grilled, tossed in salads, or piled high in spicy fish tacos.
Two Foods Are Better Than One. There are certain eye-healthy combinations that are more beneficial when eaten together. To help your body absorb eye-healthy vitamins more efficiently, eat them with a small amount of fat like a drizzle of olive oil or with avocados and nuts, which are good sources of healthy fats.
