Maintaining a healthy diet is, unsurprisingly, and important habit that individuals of all ages should embrace. A lesser known diet that often falls by the wayside is one that directly addresses eye health. For those who may be unfamiliar with which foods exactly benefit the human eye, this list can be extremely helpful.
Raw red peppers contain the most vitamin C per calorie than any other vegetable, which helps blood vessels in the eye, in addition to decreasing the risk of cataracts. It’s important to note that heat actively breakdowns the compounds found in vitamin C, so prioritize raw vegetables when you can.
Seeds and Nuts
Simply an ounce of sunflower seeds and almonds alike contain nearly half the amount of vitamin E that the USDA recommends an average adult consume per day. Vitamin E, in addition to several other nutrients, has been shown to slow down age-related macular degeneration; an eye disease that results in loss of vision. The risk of cataracts may also decrease with added vitamin E, which is also plentiful in hazelnuts, legumes, and even peanut butter.
The health benefits that come from dark green vegetables are seemingly never ending. Those like kale, spinach, collard greens, and lettuce are rich in both vitamins E and C. Lutein and zeaxanthin are two carotenoids that can help greatly in lowering your risk of several different eye diseases. These are essentially organic pigments produced by plants that are similar in structure to vitamin A.
Lean meats like chicken, pork, and oysters contain zinc, which pulls vitamin A from your liver up to your retinas, where it is then used to produce melanin. Oysters, specifically, contain more zinc per serving than any other seafood, let alone any other food in general. If shellfish does not please your palate however, beef, pork, and chicken are all sufficient sources of vitamin A as well.
Salmon, alongside tuna, trout, and catfish, fall under the category of fatty fish, all of which contain omega-3 fatty acids. Your retinas require two specific types of omega-3s in order to function properly, those being DHA and EPA. These have been shown to prevent glaucoma and age-related macular degeneration, as well as keep your eyes moisturized.