Foods that Keep your Eyes Healthy

As people age, many accept that their eyesight will get worse. But there are ways that you can prevent your eyes from going bad or at least minimizing the effects of aging eyes by eating certain foods and adding more of it to your diet. Research has shown that diets rich in certain vitamins and antioxidants reduces the development of age-related macular degeneration. In addition, other developments eye health suggest that omega-3 fatty acids help to reduce retinal degeneration.

Macular degeneration usually affects people age 65 or older. The macula is a part of the retina whose job is to maintain sharp vision. As people get older, the macula degenerates and very gradually, the vision gets more blurry. Studies recommend eating more foods that are rich in Vitamin C, Vitamin E, beta carotene, and lutein will slow down the effects of macular degeneration.

Eight Foods to Include in your Diet to Keep Your Eyes Healthy

  • Carrots. It's full of beta carotene, a potent oxidant that protects your body from damage due to free radicals that comes from pollution, sun exposure, and normal metabolism. Carrots also have an abundance of Vitamin A that maintains eye and eyelid health, and potassium that helps to keep your body fluids in balance.
  • Sweet Potatoes. Similar to carrots, it's also high in Vitamin A and beta carotene. If you haven't eaten enough sweet potatoes before, it's pretty painless to add more tasty sweet potatoes to your diet.
  • Strawberries. They have tons of Vitamin C, an antioxidant that your body needs to create connective tissue and maintain healthy blood vessels, like those found in your eyes.
  • Oranges. These fruits are loaded with Vitamin C and potassium,
  • Almonds. A handful a day is all you need, and not more than that. Almonds have lots of Vitamin E, another vitamin that keeps your eyes healthy.
  • Salmon. This particular fish has plenty of omega-3 fatty acid that research shows can prevent a dry eyes condition.
  • Oysters. These little delicacies are full of zinc, an antioxidant that's great for maintaining eye health.
  • Spinach. Has a lot of lutein which is related to Vitamin A. Also, eating a lot of leafy, green vegetables may reduce the risk of macular degeneration, according to studies.


How the Right Nutrients Can Keep Your Eyes Healthy

As mentioned earlier, certain vitamins and nutrients added to your diet maintains eye health. Vitamin A is needed by the body to maintain the proper functioning of the retina and helps the eye to adapt between bright light and darkness; the eye's ability to adapt helps to reduce night blindness. Consuming Vitamin A also helps reduce macular degeneration as well as the formation of cataracts. Vitamin C is another antioxidant but it can be found easily in citrus fruits; consuming foods rich in Vitamin C reduces age related macular degeneraiton and catacracts. Vitamin E also helps prevent cataracts and also delays the growth of cataracts. Zinc helps the body to absorb antioxidants such as Vitamins A, C and E and aids the body from developing eye diseases. Lutein can be found in the macula, it is another antioxidant and its presence helps to neutralize the effects of free radicals that result from pollution, the sun's UV rays as well as your own body's metabolism.

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Comments 10 comments

FGual profile image

FGual 5 years ago from USA

Great Hub, like everything else, we take our eyes so for granted. They need to be taken care of like the rest of our body

Flightkeeper profile image

Flightkeeper 5 years ago from The East Coast Author

Wow, that was fast FGual. Thanks for reading.

Donnacha C profile image

Donnacha C 5 years ago from Ennis, Co Clare, Republic of Ireland

great and very useful article. It will also help that I actually really like all the above mentioned 8 foods as well!

Flightkeeper profile image

Flightkeeper 5 years ago from The East Coast Author

Hi DonnachaC, I love this list too because the foods in it are what I want to eat more of!

mwatkins profile image

mwatkins 5 years ago from Portland, Oregon & Vancouver BC

One more thing people can do to keep their eyes healthy is to get exercise. I learned from the days when I was weight lifting and completely involved in working out to stay fit, that the blood flow to your eyes increases with cardiovascular exercise. The result of that is that if you wear glasses (which I did for driving) then your eyesight may improve with the extra blood flow to your eyes - it opens the veins and pushes blood and oxygen through and around your eye. The result is improved vision. I actually stopped wearing glasses because of it and when my eye doctor asked me how I did that and I explained my routine to him he said, "WOW, that's Great! I sure wish everybody would do that!" But I worked out 3 hours a day, 6 days a week, too. I got tired of the regiment and soon after I had to begin wearing glasses again. Now, my vision is worsening with age, so guess what . . . I joined the gym again. Combined with healthy eating - I can't go wrong! Great hub!

Flightkeeper profile image

Flightkeeper 5 years ago from The East Coast Author

That's a great tip mwatkins. I wonder if you get the same effect with an hour a day for 5 days a week. I agree 3 hours for 6 days a week is tiring and a huge commitment.

nanetteparker profile image

nanetteparker 4 years ago

lots of informative tips here.. this is certainly a must read especially those who are starting to suffer from degenerative eye disease

Flightkeeper profile image

Flightkeeper 4 years ago from The East Coast Author

Hi nanetteparker, thanks for the read.

MissTravel profile image

MissTravel 4 years ago from Vancouver

Great hub. Learned from it.

Flightkeeper profile image

Flightkeeper 4 years ago from The East Coast Author

Thanks for the read MissTravel, glad you enjoyed it.

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