Like many of us in Orlando, I’m sure you’ve heard that eating carrots are healthy for your eyes. But is that just an old wives’ tale, or is it true? Nutrition plays a very important role in keep your eyes healthy and possibly preventing vision threatening disease.
Eat Better, See Better
The first, and arguably easiest, way to keep your eyes healthy is by eating right. Certain foods provide nutrients that are necessary for optimum function of the eye. Here’s some of what you should eat:
- Foods rich in Vitamin A, C, E, and those containing the minerals zinc and copper, such as carrots, almonds, and sunflower seeds. Vitamin A is essential in the daily turnover of our photoreceptors – the tiny cells that convert the light around us into the image we see!
- Foods like garlic, capers, onions, and shallots are rich in sulfur, cysteine, and lecithin, which help protect the lens of your eye from cataract formation. These nutrients are potent anti-oxidants that can slow the aging process of the eye and thereby attempt to delay cataract formation.
- Foods rich in beta-carotene, lutein, and zeaxanthin protect the macula from sun damage. Eat dark leafy greens, egg yolks, yellow peppers, pumpkin, sweet potatoes, and carrots to obtain these antioxidants. These three compounds are proven to promote macular (the 20/20 region of your eye) health, especially in individuals who are at risk for Age-Related Macular Degeneration.
- The fatty acids in cold water fish like salmon, sardines, and cod provides structural support to cell membranes that help improve your eye health. These healthy fats can improve the functioning of the tear film and improve dryness of the eyes. Additionally, they can improve the health of blood vessels, especially those in the eyes.
- Dark berries such as blueberries and goji berries have an antioxidant that contains anti-inflammatory properties, which can help improve your vision and reduce any swelling. Anti-oxidants in general reduce overall cardiovascular risk, improve blood vessel health, and can promote general eye health.
