Our diet plays an essential role in the health of our eyes. Certain nutrients help prevent eye disease, reduce eyestrain and maintain optimal vision. Here's a list of the best foods to include in your diet to take care of your eyes.
Leafy green vegetables: Spinach, kale and Swiss chard are rich in lutein and zeaxanthin, two antioxidants that protect the retina from blue light and reduce the risk of age-related macular degeneration (AMD).
Oily fish: Salmon, mackerel, tuna and sardines contain omega-3 fatty acids, which help prevent dry eyes and support retinal health.
Carrots and sweet potatoes: Rich in beta-carotene, a precursor of vitamin A, these foods are essential for maintaining good night vision and preventing dry eyes.
Citrus fruits and berries: Oranges, strawberries, kiwis and grapefruit are good sources of vitamin C, which helps slow the aging of eye cells and prevent cataracts.
Eggs: Egg yolks contain lutein, zeaxanthin and zinc, nutrients that help protect against AMD and eyestrain.
Nuts and seeds: Almonds, hazelnuts, chia seeds and flax seeds are rich in vitamin E and omega-3, which protect the eyes against oxidation and inflammation.
Legumes: Lentils, chickpeas and beans are excellent sources of zinc, a mineral that contributes to retinal health and helps prevent eye degeneration.
Red peppers: Very rich in vitamin C and beta-carotene, they help maintain healthy blood vessels in the eyes and reduce the risk of cataracts.
Dairy products: Milk and yoghurt contain vitamin A and zinc, essential for protecting the cornea and maintaining good night vision.
Oysters: Excellent sources of zinc, they help protect the retina and slow the progression of AMD.
Adopt a balanced diet for healthy eyes
Including these foods in your daily diet can help preserve your vision and protect your eyes against eye disease. In addition to good nutrition, don't forget to protect your eyes from blue light and see an eye care professional regularly for follow-up examinations.
