Following a nutritious diet is one essential part of making sure your eyes remain in good health. There are many foods that can help keep your vision sharp and prevent you from developing certain eye conditions. And if you live with a condition like chronic dry eye, consuming foods high in certain vitamins and minerals may ease your symptoms.
Check out this grocery store list of nutrient-dense and wholesome foods — all of which have benefits for your eyes.
There are a variety of vegetables that provide essential nutrients to benefit your eyes. Many vegetables contain antioxidants called lutein and zeaxanthin, which help protect your eyes from damaging light. For example, leafy greens, broccoli, and brussels sprouts are good sources of these nutrients.
Other veggies contain beta carotene, which converts to vitamin A in the body and helps with vision. Carrots and sweet potatoes are two examples of vegetables with this nutrient.
Many fruits contain antioxidants and vitamins that can reduce damage to your eyes and provide protection. For example, blueberries contain an antioxidant called anthocyanin that may provide eye protection and even improve your vision.
Citrus fruits like oranges, grapefruit, and lemons contain vitamin C, another antioxidant that may help keep your eyes healthy.
Fish and meat
Salmon, tuna, and sardines contain omega-3 fatty acids, which have been shown to reduce inflammation. Salmon, sardines, and mackerel are also good sources of vitamin D, which helps prevent against macular degeneration, an eye disease that can lead to vision loss.
As for meats, liver contains vitamin A, and lean beef, ostrich meat, and turkey are good sources of zinc. Zinc is a mineral that is found in healthy eyes and protects against damage.
Many dairy products contain vitamins and minerals that are good for your eyes. Milk and yogurt contain vitamin A and zinc. Eggs have lutein and zeaxanthin, the same antioxidants found in leafy greens. Some cheeses contain vitamin A, like ricotta cheese.
Legumes like kidney and lima beans contain zinc, and flaxseed contains omega-3 fatty acids. Plus, wheat germ is a good source of vitamin E, another vitamin that may help prevent eye damage over time.
There are several snacks you can eat throughout the day that are beneficial to your eyes. Many nuts, for example, contain essential vitamins and antioxidants. Walnuts are a source of omega-3 fatty acids, and almonds and sunflower seeds contain vitamin E.
Green tea has beneficial antioxidants called catechins, which also have anti-inflammatory properties. Plus, it’s always important to stay hydrated with water throughout your day.
Whether you live with a condition like chronic dry eye or are just trying to keep your eyes healthy, it’s important to add nutritious foods to your diet that contain certain vitamins and minerals. Not only can these foods prevent damage to your eyes, but they may also reduce your symptoms. If your chronic dry eye is severely impacting your daily life, talk to your doctor about your treatment options.