eye-nutrition-essential-foods-for-healthy-vision.

WELLNESS / Eye Nutrition: Essential Foods for Healthy Vision.

Eye Nutrition: Essential Foods for Healthy Vision.

Top 10 foods for healthy eyes
1. Fish
Many fish are rich sources of omega-3 fatty acids. Oily fish have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

- tuna
- salmon
- trout
- mackerel
- sardines
- anchovies
- herring

2. Nuts and legumes
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can help protect the eye from age-related damage. Nuts are available for purchase in most grocery stores and online. Nuts and legumes that can help maintain eye health include:

- walnuts
- Brazil nuts
- cashews
- peanuts
- lentils

3. Seeds
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:

- chia seeds
- flax seeds
- hemp seeds

4. Citrus fruits
Citrus fruits are rich in vitamin C. Like vitamin E, vitamin C is an antioxidant that is recommended to fight age-related eye damage.
Vitamin C-rich citrus fruits include:

- lemons
- oranges
- grapefruits

5. Leafy green vegetables
Leafy green vegetables are rich in lutein and zeaxanthin and are a high source of eye-friendly vitamin C. Well-known leafy greens include:

- spinach
- kale
- collards

6. Carrots
Carrots are rich in both Vitamin A and beta-carotene, which gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.

7. Sweet potatoes
Like carrots, sweet potatoes are rich in beta-carotene and a high source of the antioxidant vitamin E.

8. Beef
Beef is rich in zinc, which links to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc but at lower levels than beef.

9. Eggs
Eggs are a high source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also suitable sources of vitamins C and E and zinc.

10. Water
Fluids are essential to life and eye health. Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Recommended daily intake
The current daily recommendations for healthy eye nutrients to slow the progression of eye disease, are:

- 500 milligrams (mg) of vitamin C
- 400 international units of vitamin E
- 10 mg lutein
- 2 mg zeaxanthin
- 80 mg of zinc oxide
- 2 mg of copper oxide

Other eye health tips
The following strategies may help ensure healthy eyes:

- wearing sunglasses outside since excessive sun exposure can cause cataracts
- stopping smoking, if applicable
- getting regular eye exams, mainly if there is a family history of eye disease
- wearing eye protection when working with possible eye irritants or dangerous chemicals
- washing hands before applying contacts
- wearing contacts only for the time that the doctor or manufacturer recommends
- protecting eyes from computer-related eyestrain by looking away every 20 minutes at something 20 feet away for 20 seconds
- Diabetes is a leading cause of blindness. People with this condition need to monitor blood sugar levels carefully, take medications exactly as their doctor prescribes, and manage carbohydrate intake while focusing on eating foods with low-to-moderate glycemic indexes.

Warning signs for eye health
Possible symptoms that a person may be experiencing vision trouble include:

- frequent changes in visual clarity
- seeing distorted images
- seeing floaters or flashes in the field of vision
- reduced peripheral vision