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  • Prairie Eye Care

Five Foods Good for Eye Health

Updated: Oct 19, 2022

It's important to take steps to protect your vision, especially as you grow older. While regular eye appointments are key, you should also take a look at your diet. The right nutrients can reduce the risk of vision loss and eye disease.

1. Spinach

Vitamin C is essential to eye health, and dark leafy greens like spinach are an excellent source of this nutrient. Not only can Vitamin C help prevent cataracts (2), but it can protect your eyes against the free radical damage caused by UV rays. (3)

Spinach is also a great source of lutein, a carotenoid that can help you to maintain your vision as you grow older. If you're not a fan of spinach, kale and Swiss chard are great alternatives.

2. Salmon

If you suffer from dry eyes, you may need more omega-3 fatty acids in your diet. One of the best sources of this nutrient is fish, and salmon is an especially potent source.

The fatty acids in salmon can help to prevent the macular degeneration that naturally happens as you grow older. (4) Salmon is also packed with many other valuable nutrients, such as protein, iron, and Vitamin b12.

3. Carrots

There's a kernel of truth to the old wives’ tales about carrots giving you super-vision. Carrots are one of the best sources of beta carotene, which can reduce the damage that the blue light from computer and phone screens causes our eyes. (5)

The body converts beta carotene to Vitamin A, which can boost the immune system. Since a lack of Vitamin A can make it difficult to see in the dark, you'll want to have plenty of carrots in your diet. Cooked carrots are the best way to get the beta carotene your body needs, but raw carrots are also a fantastic option.

4. Sunflower Seeds

Sunflower seeds may be tiny, but they're packed with valuable nutrients, including zinc and Vitamin E. These nutrients can protect the eyes from damage and keep vision sharp. Since these seeds contain plenty of antioxidants, they can do a lot to promote good eye health.

Eye disease is a major threat as we age, and zinc-rich foods like sunflower seeds are one of the best ways to keep your risk levels in check. (6) The next time you're craving a salty snack, try grabbing a handful of these healthy seeds!

5. Dark Chocolate

Chocolate may feel like a guilty pleasure, but it can actually benefit your health! Dark chocolate doesn't contain as much milk or sugar as other types of chocolate, and it has more nutrient-rich cocoa solids. It's the healthiest way to indulge a sweet tooth.

Dark chocolate is packed with antioxidants, and it's also an excellent source of copper. If your diet is lacking in copper, you're at increased risk for vision loss and ocular lesions. (7) Don't hesitate to treat yourself to some dark chocolate at the end of the day.

With a healthy diet and regular eye checkups, you'll be able to protect your eyes and keep them in great shape. Don't take your vision for granted! Make sure your eyes are getting the nutrients they need.

Call Prairie Eye Care today and schedule your appointment.



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