Eating Your Way to Healthy Vision

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When it comes to the health of your eyes, it’s important to keep on track! Good vision should not be taken for granted, which is why eye care should be a priority. There are certain foods that are good for your eyes (besides carrots), and incorporating them into your diet can keep your eyes healthy, your vision sharp and even reduce the risk of disease.

Nutrients for Eye Health

The vitamins and nutrients essential for eye health include:

–          Vitamin E

–          Vitamin A

–          Zinc

–          Omega-3 fatty acids

–          Lutein

–          Zeaxanthin

Here are 5 foods that better your eye health and vision:

  1. Leafy greens such as kale

Kale contains both lutein and zeaxanthin and is packed with vitamins and antioxidants. The antioxidants protect your eyes from harmful UV rays. Kale is not only good for your eye health, but your overall health too. Other nutrient-enriched leafy greens include Swiss chard, collards and spinach. Eaten raw or cooked, they can be enjoyed in salads, soups, stews and stir-fries. If you’re not a fan of these leafy greens, try adding them to a fruit-packed smoothie and you’ll never taste the difference!

Recipe: White Bean and Sausage Ragout with Tomatoes, Kale, and Zucchini

  1. Berries

Berries are one of the top sources for antioxidants, and can reduce the risk of cardiovascular disease and Alzheimer’s. When it comes to the health of your eyes, the antioxidants in berries can actually decrease the risk of macular degeneration and cataracts. Berries are a great snack on their own, but are just as good when added to desserts, cereals, salads and smoothies!

Recipe: Mixed Berry and Banana Smoothie

  1. Milk

Milk contains riboflavin (vitamin B2) and vitamin A. When choosing milk, stay clear of milk that is high in saturated fat in order to prevent the build-up of plaque in the blood vessels of the eyes. Vitamin A is important to retinal health and can help to decrease the risk of cataracts, macular degeneration, and even prevent blindness. Other sources of vitamin A include cheese, eggs, carrots and sweet potatoes.

  1. Salmon

Salmon is rich in omega-3 fatty acids, which also decreases the risk of macular degeneration. Omega-3s can also be found in other fatty fishes such as trout. If possible, try to incorporate some type of fatty fish into your diet at least twice a week.

Recipe: Glazed Salmon and Broccoli Rice

  1. Almonds

Almonds are another great source of antioxidants, as well as vitamin E, which has been found to slow down the growth of cataracts. They are a great snack for when you’re on-the-go!

By incorporating these foods into your diet, and scheduling your regular eye exam, you can look forward to a lifetime of healthy eyes!


Buda Vision