As we’re about to see, different food groups play different roles when it comes to eye health. The food groups we’re going to look at are all proven examples of this. For example, Omega-3 is a known nutrient integral to eye development in children while vitamin A is crucial to low-light vision.
Vitamin A
Vitamin A plays a pivotal role in eye health. It’s an essential nutrient that aids the production of Rhodopsin, which is a protein that allows people to see in low light.
Foods high in vitamin A include: carrots, pumpkins, milk, liver, and eggs.
Vitamin C
The antioxidant properties of vitamin C are believed to be responsible for its ability to slow the progression of cataract development. This vitamin has also been proven to slow the progression of macular degeneration.
The following foods all contain vitamin C: cauliflower, cabbage, lemon and oranges.
Vitamin E
A powerful antioxidant that slows the progression of a macular degeneration.
Foods containing vitamin E include: almonds, sunflower seeds and peanuts.
Lutein/Zeaxanthin
These are among the best vitamins to aid eyesight. Foods containing Lutein or Zeaxanthin have been proven to slow the progression of macular degeneration and cataracts. These can be crucial as they act as a natural sunblock by absorbing excess light energy. They’re also thought to protect your eyes from harmful blue lights found in digital displays (e.g. computer screens).
Foods containing lutein and zeaxanthin include: broccoli, corn, kale and egg yolk.
Omega-3
Naturally occuring fatty acids like Omega-3 are extremely beneficial for eye health. These are mainly found in fish such as tuna, salmon, and cod liver oil.
Foods to eat to help ensure good retina health include the following: leafy green vegetables, eggs, citrus fruits, nuts (specifically almonds and peanuts), sweet potatoes, whole grains, avocado, berries, tomatoes, carrots and fish (the more oily, the better).
(Practice Plus Group)
Top foods good for eye health
