Foods and Nutrients and Eye Health

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Believe it or not, nutrition is actually an extremely important role in our eye care. Commonly, age-related eye issues are macular degeneration and cataracts. However, for nutrients such as Omega-3, Zinc, Vitamin-C & E, and beta carotene, the organization (AOA) American Optometric Association has approved these nutrients to aiding eye health.

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Omega-3 aids with dry eyes and is most commonly found in fish such as

• Tuna

• Salmon

• Sardines

• Anchovies

A great way to cook them is in a soup, steamed, or stir-fried.

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Vitamin E: Research shows that Vitamin E help in reducing age-related macular degeneration and they can be commonly found in

• Nuts: Walnuts, Peanuts, Cashews, Lentils

• Seeds: Chia Seeds, Flax Seed

These foods also contain Omega-3 as well, nuts can be eaten raw or roasted. Other popular easy recipes can be chia seed pudding (video recipe). You can add vitamin-C rich fruits and Vitamin-E nuts.

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Zinc: Zinc helps to keep the retina healthy to reduce the risks of sight loss while ageing, and can be found mainly in

• Red meat

• Shelled seafood such as oysters, crab, & shrimp

• Eggs

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Vitamin-C: Vitamin-C lowers the risk of cataracts and slows down the worsening of age-related macular degeneration. Vitamin-C is popular in fruits and vegetables

such as

• Citrus Fruit

• Broccoli

• Kiwi

• Banana

• Tomatoes

• Green and Red Peppers

• Green Vegetables (Kale, Spinach)

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Beta Carotene: Helps to keep the cornea of the eye healthy and moist while reducing the stress from the light on your eyes, they can be found in

• Carrots

• Sweet potatoes

• Papaya

• Squash