Foods to Preserve Eye Health

Certain foods have significant benefits for our eyes due to the nutrients they contain. Prolonged screen time and genetic conditions are among the leading causes of eye diseases. Therefore, those who spend a lot of time in front of screens or have a family history of vision problems should pay extra attention to their eye health.

Lifestyle changes and dietary habits play a crucial role. Healthy nutrition is essential not only for our overall health but also for maintaining healthy eyes. Weight management, regular exercise, avoiding smoking and alcohol—all contribute to the well-being of our bodies and eyes.

Maintaining low cholesterol levels, managing hypertension and blood sugar are also important. Additionally, general precautions such as wearing sunglasses in intense sunlight and protecting our eyes in dusty or chemically exposed environments are beneficial for eye health.

Research conducted by the American Optometric Association revealed that a compound called indole-3-carbinol in broccoli may help remove toxins from the retina. This could reduce the risk of age-related macular degeneration, a leading cause of vision loss in older adults.

Proper eye hydration is crucial for eye health. Salmon, rich in omega-3 fatty acids, can help reduce the risk of dry eyes, which becomes more common with age. People who spend long hours in front of screens are particularly susceptible to dry eyes. Additionally, women have a higher risk of experiencing this discomfort after childbirth.

Carrots are one of the best foods for eye health. They contain beta-carotene, which the body uses to produce vitamin A. Vitamin A supports clear night vision and helps protect against myopia (nearsightedness).

Seeds are among the best foods for clear vision. They contain a significant amount of vitamin E, which helps combat age-related macular degeneration and also provides protection against ultraviolet rays from the sun.

While our bodies can synthesize some vitamins, we need to obtain vitamin E from food sources.

Kiwi is another food that assists in fighting age-related macular degeneration. It also contains zeaxanthin, which helps filter light for the eyes.

Oysters are not only rich in omega-3 fatty acids but also high in zinc. Those dealing with macular degeneration may benefit from consuming oysters.

Spinach is a vital component for eye health, as it contains abundant lutein. Mixing spinach with olive oil (which also contains omega-3) in a salad is an excellent way to create a healthy dish for your eyes.

Eggs provide essential nutrients for the eyes, including lutein, zeaxanthin, zinc, and vitamin A. Research from 2019 demonstrated that regular egg consumption significantly reduces the risk of age-related macular degeneration.

Almonds and similar nuts are rich in vitamin E.

Yogurt contains both vitamin A and zinc. Additionally, it is a source of probiotics. Studies indicate that probiotic bacteria can benefit various eye conditions, from allergic conjunctivitis to dry eyes.

Undoubtedly, consuming seafood, especially oily fish, is crucial for eye health. Omega-3 fatty acids and other antioxidants found in fish are not only essential for retinal health but also protect against dry eyes and enhance tear quality. Numerous studies have shown that individuals who consume fish twice a week experience significantly lower rates of age-related macular degeneration and dry eye symptoms. While all types of fish are beneficial for eye health, oily fish such as tuna, salmon, mackerel, sardines, herring, trout, and mackerel are particularly recommended. Norwegian salmon from the North Sea is rich in the fundamental omega-3 fatty acids—DHA and EPA—that the eyes require.

Beta-carotene, present in carrots, gives foods an orange hue. Oranges and other citrus fruits are high in this antioxidant. Additionally, oranges are rich in vitamin C, which can contribute to combating age-related macular degeneration, cataracts, and overall vision loss.

Like oranges, strawberries are also abundant in vitamin C, and their vitamin content surpasses that of oranges.

Zucchini is another vegetable rich in lutein and zeaxanthin, which our bodies cannot produce and must obtain externally. Zucchini is also a good source of vitamin C and zinc.

Inadequate water consumption can exacerbate complaints related to dry eyes. Therefore, ensuring sufficient hydration—water being our body’s essential foundation—is crucial for maintaining eye health.

If you are interested in any of these procedures, contact us for a free consultation.

Contact us if you want to experience this with us. Your experience of eye aesthetic will be professional and  quality from start to end by Este With Care.

You can contact us by e-mail or whatsapp to learn cost of Eye Aesthetics for you.