Foods To Help Improve Your Eyesight

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Foods and Eyesight - What’s True?

Ever told your kids they’ll have superhuman eyesight in order to get them to eat their veggies? Well there might be more to it than you think. 

The Truth About Carrots

Carrots are high in Vitamin A and in beta-carotene, a naturally occurring pigment that helps nourish your eyes and overall improve your ability to see. Although scientific studies have proven that you need to eat quite a lot of carrots for your eyes to adjust easier in the dark, nonetheless carrots have plenty of benefits so it’s worth incorporating them into your meals regardless. 

So what other foods can I eat that will improve my eyesight?

Let’s take a look at five other categories of food that you can incorporate into your diet to keep your eyes healthy. 

  1. Oily Fish
    • Oily fish offers a range of physical benefits, from boosting your overall heart health to improving your concentration and mental ability, to improving your eyesight. Rich in omega 3, a vital fatty acid, fish oils can help reduce the feeling and appearance of dry eyes. You can read more about dry eyes here. The NHS recommends that you try to eat two portions of oily fish per week - try salmon, tuna, mackerel, sardines or anchovies. 
  2. Nuts, Legumes and Seeds
    • If you are a vegetarian or vegan, it’s important that you still receive your daily intake of Omega 3 even if you can’t eat fish. Snacking on walnuts, cashews, peanuts and brazil nuts which are filled with Vitamin E and Omega 3 will help. Alternatively, eating legumes like lentils are a great way to protect the eye against age-related damage. Chia seeds, hemp seeds and flax seeds also provide a good source of Omega 3 and Vitamin E. 
  3. Citrus Fruits and Leafy Greens
    • Create a savoury, fruity salad filled with citrus fruits like lemons, oranges and grapefruits, then toss in some leafy greens like spinach, kale, and collards. These foods are rich in vitamin C, an antioxidant that helps fight eye damage as well as leafy greens being potent in both lutein and zeaxanthin. 
  4. Beef
    • Beef is rich in zinc which can provide better long-term eye health - the properties of zinc have been found to delay age-related sight loss and macular degeneration. The eye itself needs zinc - it contains high levels of it in the retina and in the vascular tissue. 
  5. Eggs
    • Eggs contain lutein and zeaxanthin, which help to reduce the risk of age-related sight loss. The zinc in an egg helps your body use these chemicals from its yolk. The yellow-orange colour of these compounds also helps to block harmful blue light from damaging your retina. 

Maintaining a healthy balanced diet is vital for your body to fight off diseases as well as helping your body to feel strong.  Although it is important to eat the categories of foods above, making sure to visit opticians regularly is vital for maintaining good eye health overall. An optician can help you test if you need glasses and can spot diseases like diabetes and even brain tumours. If you are looking for an optician in Berkhamsted, contact us at David Paul Opticians today.