The Best Foods to Nourish Your Eyes
Foods play a huge role on ocular nutrition. Over 250 million people globally suffer from vision loss as a result of ocular conditions including macular degeneration, cataracts and glaucoma. These conditions are of global public health concern, as the population of aging adults increases. Certain nutrients have been found to play a role in preventing or slowing the progression of some ocular diseases. Therefore incorporating eye-friendly vitamins and minerals in your diet or supplements can help promote good ocular health.
Multiple nutrients have been studied for their protective properties in ocular health. Specifically, vitamins A, C, E and zinc help to slow the progression of macular degeneration, where vision loss results from thinning of the central region of the retina, called the macula. Foods rich with these antioxidants protect the eyes from free-radicals that cause damage to the macula.
Lutein and zeaxanthin are nutrients called carotenoids that have been found to decrease the risk of developing AMD and cataracts. Cataracts occur when light and oxidants damage proteins within the lens, resulting in clouding of the lens and loss of vision. Carotenoids are found naturally in the retina and help protect the macula by absorbing excess blue and ultraviolet light.
Finally, omega-3 fatty acids are essential for proper visual development and are beneficial in protecting against macular degeneration, glaucoma and dry eye. Omega-3 fatty acids help to reduce inflammation related to dry eyes, enhance tear production and support the oily outer layer of the tear film.
Food Sources of Eye-healthy Nutrients:
| Nutrients | Foods |
|---|---|
| Vitamin A | Carrots, mangoes, sweat potatoes, apricots, red peppers |
| Vitamin C | Kiwi, red peppers, oranges, Brussel sprouts, broccoli |
| Vitamin E | Almonds, peanut butter, spinach, broccoli |
| Zinc | Chickpeas, oysters, red meat, yogurt |
| Lutein, zeaxanthin | Broccoli, kale, spinach, Brussel sprouts, corn, eggs |
| Omega-3 fatty acids | Flaxseed, salmon, tuna, walnuts |
To learn more or purchase PRN omega-3 capsules:
Call us at 519-473-3937 or visit our online webstore: https://komokaoptometry.com/product/prn-omega-3-capsules/
