8 superfoods to enhance your eye health

8 superfoods to enhance your eye health

There are two secrets to a healthy lifestyle and they're not that secret: regular exercise and a balanced diet. A good diet isn't just beneficial to your overall well-being. It also plays an important role in eye health and helps prevent certain eye diseases.

If you want to keep your eyes healthy, in addition to wearing contact lenses and using eye drops regularly, also consider including in your menus foods rich in vitamins for the eyes, such as vitamin C or vitamin D. To help you, JLR Eye Hospital have rounded up 8 of the essential eye foods.

1. Olive oil

It couldn't be otherwise: this emblematic ingredient of Provençal cuisine is quite naturally at the top of the list. We already know that olive oil reduces cardiovascular risks, but its role in good eye health is less known.

Thanks to its high content of omega-3 and omega-6 acids and vitamin E, olive oil also helps prevent dry eyes and age-related macular degeneration (AMD). Enough to win all the way.

2. Carrots

No, what your parents kept telling you growing up wasn't just a white lie to get you to finish your plate... Carrots are good for your eyes.

This does not come from a magical power that only they possess but from a high content of carotenoids, a family of molecules present in many yellow, orange, or red vegetables notably including beta-carotene.

These pigments transform into vitamin A, which is particularly beneficial for the eyes and retina (hence the names retinol, retinal, and retinoic acid, the three forms of vitamin A).

This is why proper consumption of carrots improves your visual acuity and night vision and helps prevent dry eye syndrome and macular degeneration.

3. Salmon

Salmon is particularly good for your eyes thanks to the omega-3 fatty acids it contains.  

These acids help fight eye diseases such as age-related macular degeneration or retinopathy, making them a complete and very healthy nutrient with undeniable benefits. Omega-3 is found in quantity in fatty fish such as trout, mackerel, herring, sardines, or anchovies.

4. Kiwi

Even more than citrus fruits with which it shares several properties, kiwi is a fruit exceptionally rich in vitamin C, with strong antioxidant powers.

In addition, the small exotic green fruit has the dual benefit of producing collagen in the eyes and keeping the muscles of the eyeball and its blood vessels in good shape. 

Thus, kiwi contributes to the good health and freshness of your eyes and prevents the development of eye diseases, such as cataracts and macular degeneration.

5. Nuts of all kinds

Nuts such as almonds, hazelnuts, peanuts, or walnuts not only provide plenty of vitamins B and E and omega-3 but also contain selenium and zinc, antioxidant minerals that protect cells from the eyes.

In this way, whether as an aperitif or in a mixed salad, nuts help reduce the risk of cataracts and prevent problems related to the macula, a part in the center of the retina whose role is to allow distinguishing details.

6. Spinach

Yes, spinach makes you strong like Popeye. But that’s far from being their only quality! Like all other leafy green vegetables, spinach is rich in lutein and zeaxanthin, antioxidants that are also found in the retina and lens.

Better yet, the high amount of vitamin A they contain also helps prevent dry eyes and protects the eyes against the harmful effects of the sun's UV rays.

7. Forest fruits

In addition to being delicious, wild berries are among the healthiest foods, thanks to the flavonoids they contain. But what exactly are flavonoids? These are natural pigments that fight against free radicals that cause eye cells to age.

So, every time you eat strawberries, raspberries, blueberries, and blackberries, you are helping your retina to regenerate and improve your visual health.

8. Milk

We end this list with another great regular in our daily diet, milk. And with its high vitamin A content, we have good reason to do so.

In addition to the benefits that we have already mentioned, this vitamin helps to strengthen the conjunctiva, the membrane that covers the inside of the eyelid and the sawdust (the white of the eye) and also protects against photophobia, the intolerance to light.

So you have been warned: there is nothing better than starting the day with a good bowl of milk in the morning, or other dairy products like yogurt or cheese. As you can see, diet plays a very important role in the proper functioning and health of the eye. 

The foods we have mentioned are just some of those that contribute to good eye health. To maintain good eyesight, also remember to visit your ophthalmologist at least every two years to have an eye test and detect any possible problems.

Conclusion

In conclusion, maintaining good eye health is not only about wearing contact lenses or using eye drops; it's also about incorporating nutrient-rich foods into your diet.

The foods mentioned, such as olive oil, carrots, salmon, kiwi, nuts, spinach, berries, and milk, are packed with vitamins, antioxidants, and minerals essential for optimal eye function and prevention of eye diseases like macular degeneration and cataracts.

By including these superfoods in your meals, you can nourish your eyes and support their overall well-being. However, it's important to remember that these foods are just a part of a healthy lifestyle.

Regular eye check-ups with an ophthalmologist are crucial for detecting any potential issues early on and ensuring that your eyes remain in top condition.

By combining a balanced diet with regular eye examinations, you can take proactive steps toward preserving your vision for years to come. 

If you wish to contribute to our blog, please email us on morhadotsan@gmail.com.

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