The Best Foods For Your Vision (Other Than Carrots)

Dr. Mai-Vy Hoang 10/16/2017

family-eating-dinner-at-table.jpgIt's no secret that eating carrots is good for your vision, but carrots aren't the only food that improves our eye health.

Your diet affects your overall health, including your eyes. Here's a look at the foods that can make a big difference in your vision.

1. Eggs

Eggs are an excellent source of Lutein and Zeaxanthin, two nutrients that reduce your risk of chronic eye diseases such as cataracts and macular degeneration. Egg yolks contain zinc, which contributes to the health of the retina.

Leafy green vegetables such as kale and spinach are also good sources of Lutein and Zeaxanthin, while red peppers and radicchio are high in Lutein.

2. Fish

Fish such as tuna, mackerel, salmon, trout and anchovies contain DHA, a fatty acid found in the retina. Low levels of DHA may cause dry eye syndrome. Additionally, the Omega-3 fatty acids found in fish play a major role in the visual development and the function of the retina.

3. Oranges/Citrus Fruits

Oranges and other citrus fruits contain vitamin C, which contributes to healthy blood vessels in your eyes, combats the development of cataracts and age-related macular degeneration (when combined with other vitamins and nutrients). Many vegetables also contain vitamin C.

4. Almonds

Almonds contain vitamin E, an important antioxidant that is essential to good eye health. Vitamin E protects our eyes from free radicals, which are dangerous molecules that disrupt healthy tissue. Other tree nuts, as well as sweet potatoes, are also excellent sources of vitamin E.

5. Dairy Products

The vitamin A found in dairy products such as milk and yogurt is good for eye health because it protects the cornea. Vitamin A is integral to the structure of the cornea, which is the clear structure at the front of the eye.

How important is vitamin A? When you consider that vitamin deficiency leads to blindness in up to half a million children each year, it's clearly essential.

Foods containing beta-carotene, such as carrots, are also an excellent source of vitamin A, while dairy from grass-fed cows provides the most benefits for the health of our eyes.

6. Whole Grains

Foods such as quinoa, brown rice, whole oats, and whole wheat bread and pasta are sources of vitamin E and zinc. They can also reduce your risk of age-related macular degeneration.

7. Legumes

Legumes are foods such as kidney beans, black-eyed peas, and lentils that are good sources of zinc.

Broome Optical has served the Amarillo area for over 80 years and specializes in helping you get the best vision possible. Schedule an appointment with one of optometrists to ensure you and your family have healthy eyes.

Fall’s in full swing, which means dry and itchy eyes are on the horizon. Our Seasonal Allergy Infographic can help you and your family prepare for allergy season.

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