Healthy eyes aren’t typically what we are most concerned with when we’re choosing our meals. But just like anything else, when the eyes begin to show signs of deteriorating, then we care, and we care very much. Nutrition is always the best place to start when confronting any health issue. If your vision is beginning to dissipate in any way, eat from the perspective of meals that will be beneficial for your sight.
Carrots
Carrots are one of the most commonly known antidotes for healthy eyes. They are abundant in beta-carotene, which the body converts to Vitamin A and retinol. Vitamin A helps to keep the cornea of the eye lubricated and retinol is essential for vision. Beta-carotene is also a powerful antioxidant for helping to prevent cataracts and macular degeneration. The cell walls of cooked carrots are less rigid, making the absorption of nutrients easier to digest, especially beta-carotene.
Tuna
Tuna along with other cold water fish such as mackerel, cod, wild salmon and sardines all contain high amounts of docosahexaenoic acid (DHA) and omega-3 fatty acids. DHA is an important fat that works to stabilize cell membranes within the body. It is a recommended treatment for dry eyes, macular degeneration and maintaining healthy eyes. Omega-3 fatty acids help in protecting the macula lutea of the eye that is affected by macular degeneration and helps to regulate intraocular pressure by controlling eye fluid drainage. According to studies, eating these types of fish two to three times a week can help reduce the risk of eye disease by 50 percent!
Green Leafy Vegetables
Green leafy veggies such as spinach and kale contain rich amounts of lutein and zeaxanthin, two types of carotenoids that help protect the macula of the eye from ultraviolet sun damage and are powerful antioxidants for keeping the macula healthy and helping to prevent macular degeneration.
Eggs
Eggs contain rich sources of lutein, lecithin, amino acids, sulfur, and cysteine, helping protect the eye’s lens from cataract formation and helping to maintain good vision. Lutein helps in decreasing the risk of developing macular degeneration.
Onions and Garlic
Both onions and garlic are rich in sulfur, which is essential for glutathione production. This substance is an antioxidant, which helps to maintain the health of the eye’s lens.
Berries and Grapes
Berries such as blueberries, cranberries, goji berries and red grapes all contain a powerful antioxidant known as anthocyanins. This substance helps to improve night vision. Berries also contain falconoid, which help protect the more sensitive areas of the eye.
Dunya Carter is a health writer and medical student interested in cataract surgery. She hails from Sydney, Australia
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