Your mother always told you that eating your carrots is good for your eyes.
While that may have been her attempt at getting you to eat your veggies
as a child, she wasn’t entirely off base. Eating carrots (and other
vegetables) is important for your
. Nutrients found in fresh produce and even some nuts can help prevent
such as macular degeneration, dry eyes and infection and may even prevent
problems with night vision.
Studies have found that omega-3 fatty acids, lutein, zinc and vitamins
C and E can help prevent age-related vision problems, including cataracts
and macular degeneration. A well-balanced diet also helps you manage weight
gain and thus lowers your risk of developing type-2
diabetes, which is the leading cause of blindness in adults. Diabetes can increase
risk of glaucoma and cataracts and an estimated 45 percent of diabetics
will develop diabetic retinopathy, which can damage vision. (Source:
To help keep your eyes healthy, regularly eat foods containing these nutrients:
Vitamin A - A lack of vitamin A can cause night vision problems, dry eyes and even
leads to some eye infections, cataracts and macular degeneration. Vitamin
A is found in colorful fruits and vegetables as well as beef, chicken
liver, cod liver oil, milk and eggs.
Carotenoids - The yellow, orange and red pigments found in many fruits and vegetables
are carotenoids. Lutein and zeaxathin are two types of carotenoids that
are important to your eye health as they help protect your retina from
damage by the sun’s rays. Focus on eating colorful fruits and vegetables
and green vegetables like dark, leafy greens such as kale and spinach.
Vitamin C - Like vitamin A, vitamin C may reduce your risk of developing cataracts
or macular degeneration. Vitamin C is found in oranges, orange juice,
red and green bell peppers, grapefruit, strawberries, broccoli and kale.
Vitamin E - Vitamin E is also thought to reduce risk of developing cataracts and macular
degeneration of the eye. It is also a powerful antioxidant that and is
found in almonds, hazelnuts, peanut butter, spinach, avocados, olive oil
and whole grains.
Here’s the short list of foods you should eat to ensure your eyes
- Green, leafy vegetables
- Salmon, tuna (and other oily fish)
- Non-meat protein sources such as eggs, nuts and beans
- Citrus fruits
In addition to eating healthy, if you are a smoker, considering kicking
your tobacco habit. Smoking is linked to cataracts, optic nerve damage
and macular degeneration. All of these conditions can cause full or partial
Not all eye conditions are preventable, but many are. Don’t neglect
your eyes when it comes to caring for your overall health. When planning
your diet, consider how what you eat affects your entire body, including