Improving eye health can be as simple as switching up your diet and adding some healthier choices. Certain foods can have a great impact on not only overall health but vision as well. Below are some natural foods that are great to eat on a daily basis.
Carrots: Carrots are filled with beta-carotene, a vitamin A that is good for retina health and overall eye function.
Leafy greens: Spinach, kale, arugula and other similar greens are full of the antioxidants lutein and zeaxanthin that have been shown to lower the risk of macular degeneration and cataracts. Bottom line, up your salad intake!
Fish: Fatty fish such as salmon, tuna and trout are packed with the omega-3 fatty acid DHA. DHA is known to help chronic dry eyes. Those with dry eye syndrome tend to have a lower level of DHA than average. Another option can be fish oil supplements with DHA.
Eggs: Eggs are overall a great health food, filled with calcium, iron, zinc and folate. Eggs also have lutein and vitamin A, which helps night blindness and dry eyes.
Whole grains: Whole grains are another food that can be important in any diet for a healthy lifestyle. Grains such as quinoa, buckwheat and spelt have a low glycemic index, which can help lower the risk of macular degeneration.
Citrus fruits and berries: Not only are they tasty, but fruit such as oranges, berries and grapefruit are full of vitamin C, which can reduce the risk of macular degeneration and cataracts.
Legumes: Legumes such as kidney beans, black-eyed peas and lentils contain high amounts of bioflavonoids and zinc, which can help retina health and reduce the risk of eye disease.
Pistachios. Most nuts are good for health, but pistachios are especially helpful for the eyes. This nut contains lutein and zeaxanthin as well at vitamin E. These vitamins can significantly lower the risk of cataracts and other eye diseases.
Rebecca M H Kitzerow is a Licensed Acupuncturist practicing in La Center, Washington. With over a decade of experience she has won 10 Nattie consumer choice awards from Natural Awakenings Magazine since 2014.