Eating for Good Eye Health

Eating for Good Eye Health

Many adults don’t think about their eye health or sight until it’s too late to reverse the damage their eyes may have sustained. Fortunately, protecting your eyes can start with the food on your plate. Eye doctors in Phoenix and ophthalmologists from other areas usually recommend eating food that maintain good eye health.

Recent studies have shown that some nutrients, such as omega-3 acids, lutein, zinc, and vitamins A, C and E may help ward off a good number of age-related vision problems including macular degeneration and cataracts.

Following a proper diet will also help individuals maintain a healthy weight, lessening the chances of getting diseases related to obesity, including type 2 diabetes. Diabetes is still one of the leading causes of blindness among adults, so it is crucial that people take preventive measures. Do not hesitate to consult an eye doctor in Phoenix AZ or any ophthalmologist in your area to find out other ways to take care of the eyes.

Thankfully enough, you have plenty of choices when it comes to eating food that are good for the eyes. Listed below are some of the most essential nutrients for your eyes and the foods in which they can be found:

  • Vitamin C – citrus fruits (lemons, oranges, grapefruits), berries, kiwis, papayas, guavas, tomatoes, chili peppers, thyme, parsley, and broccoli

  • Vitamin E – sunflower seeds, apricot, olives, paprika, basil, oregano, vegetable oils, wheat germ, nuts, and legumes

  • Zinc – seafood (oysters, crab, lobster), beef, and other meats, as well as nuts (especially peanuts) and seeds (squash), legumes, wheat germ, mushrooms, and chocolates

  • Lutein and zeaxanthin – eggs, paprika, cayenne pepper, kale, broccoli, spinach, peas, and Brussels sprouts

  • Omega-3 fatty acids – cold water oily fish (sardines, salmon, tuna, mackerel, herring), flax seeds, and walnuts

  • Beta-carotene: carrots, butternut squash, pumpkin, sweet potatoes, collards, lettuce, turnip greens, and spinach

People with low levels of antioxidants are more likely to get eye diseases such as age-related macular degeneration (AMD) and cataract. So make sure you are eating enough eye food to keep these unwanted eye conditions from developing.

A good way to start is to simply add the aforementioned foods to your diet, depending on your preference. You can use them as ingredient to an appetizer or make it your main dish. Some can even be eaten as snacks. Spinach, which is packed with so many nutritional elements, can be tossed into a salad or sauteed as a vegetable dish. Herbs such as parsley and thyme can be chopped and sprinkled into pastas, soups, and other dishes.

You can make kale chips instead of the usual taters. You can also mix berries and nuts with your morning cereal. Grill your meat and fish as you toss your seafood paella. Choosing to improve your overall diet will not only result to excellent transformations in your eye health, but also other parts of your body.

So the next time you eat, be sure to keep all this in mind the next time you eat. While it pays to always have a regular appointment with an eye doctor in Phoenix AZ or in other areas, it is always important to keep an open mind about the future, while closely watching for new findings on nutrition and eye health.

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