Beyond regular eye check ups and wearing sunglasses, you can care for your eyes on a daily basis by consuming the right types of foods. Consider how you can integrate the following foods into your daily meals for healthier eyes.
Bell peppers have an enormous amount of vitamin C, which enhances your eyes and blood vessels. Studies also suggest that consuming more vitamin C can diminish the risk of cataracts. Try to eat peppers raw, as heat will break down the vitamin C.
Seeds and Nuts
Nuts and seeds contain large amounts of vitamin E. One study shows that vitamin E is a valuable tool in fighting age related macular degeneration. Almonds, hazelnuts, sunflower seeds, peanuts, and peanut butter are excellent sources of vitamin E.
Dark Leafy Greens
The next time your visit the grocery store, go straight for the produce section and pick out some kale, spinach, or collared greens. Dark leafy greens are full of vitamins E and C and chock full of the carotenoid lutein and zeaxanthin. Vitamin A in plant form can decrease your probability of certain eye diseases like cataracts. Studies show that people who have a Western diet do not get near enough dark leafy greens as they should.
When shopping for dinner, go for orange colored vegetables like carrots and sweet potatoes. These are extremely high in beta carotene, which helps with night vision. One sweet potato has more than 50% of the vitamin C your body needs in a single day!
In order for your retinas to be at their absolute best, they need two types of omega-3 fatty acids: EPA and DHA. Both of these are found in fatty fish like salmon, trout, tuna, and other types of seafood. Omega-3s can also shield your eyes from glaucoma. If you have lower levels of omega-3s, you may be suffering from dry eyes.