Five Foods that can Boost Eye Health

Our eyes rely on tiny capillaries to supply them with the oxygen and nutrients they need to function properly. Unsurprisingly, many foods that are good for your heart are also good for your eyes.

But there are a number of other specific nutrients that are found in the eye, which keep it operating smoothly. Believe it or not, a carefully managed diet can reduce the risk of age-related macular degeneration (AMD) and cataracts, among other conditions that affect the eye. Here are five foods that, if consumed as part of a balanced diet, can boost eye health.

Carrots

Yes, carrots really can improve your sight. They contain the antioxidant beta-carotene, that the body converts to vitamin A, which is essential for healthy eyes and has been shown to reduce the risk of cataracts and AMD.

Beta carotene can be found in many other brightly coloured orange foods, such as mangoes, papayas, pumpkins and sweet potatoes.

Kale

Kale and other leafy green vegetables, like spinach, turnip greens and broccoli, are good sources of lutein and zeaxanthin, which are thought to reduce the risk of AMD and cataracts.

Like beta-carotene, lutein and zeaxanthin are naturally occurring antioxidant carotenoids. They collect in the retina, particularly in the macula, where they help to manage oxidative stress caused by high energy photons in blue light.

Oranges

Vitamin C is another antioxidant that is thought to improve eye health. Certain oxidizing molecules, known as free radicals, are known to damage body cells unless balanced by antioxidants. Vitamin C reduces the risk of cardiovascular disease, hypertension and diabetes, which can all affect the eye.

Vitamin C can also be found in other citrus fruits, like tangerines, lemons and grapefruit as well as guava, chilli peppers and liver.

Mackerel

Oily fish is high in omega three fatty acids, which is thought to promote healthy eyes. Herring and salmon are also high in omega three, along with kiwi fruits and linseed oil as a vegetarian substitute.

Omega three is found in breast milk and is thought to be essential to infant vision development. In adults, omega three reduces the risk of AMD and dry eye syndrome. It may also help to drain intraocular fluid, thereby relieving symptoms of hypertension and glaucoma.

Peanuts

Parts of the eye contain some of the highest concentrations of zinc in the body. This trace element helps to bring vitamin A from the liver to form a protective melanin layer on the retina. Zinc deficiency can lead to poor night vision, cloudy cataracts and even lesions in the eye.

Peanuts and almonds are great sources of zinc, which can also be found in high concentrations in red meat and shellfish.

The right diet is one way to boost eye health, but Optimax laser eye surgery is a reliable option if you are unable to improve your eyesight through dietary methods.

Photo Credits

Kale – Wikipedia Creative Commons
Mackerel – Wikipedia Creative Commons
All other images from the Microsoft Office Clipart Collection

Guest Author Bio

Will Hemner
Will Hemner is a passionate travel, tech and lifestyle writer living in London. With extensive journalistic experience writing for magazines and newspapers, there’s not much Will isn’t comfortable writing about. When not frantically writing, Will can be found playing football or enjoying a pint down at the pub with friends.

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