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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Maintaining good eyesight is crucial for overall quality of life, and a balanced diet plays a significant role in supporting eye health. While genetics and age play a role in eye conditions, proper nutrition can help protect your eyes and even improve your eyesight.
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Carrots are rich in beta-carotene, a precursor to vitamin A, which is essential for good vision and can help prevent night blindness.
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Kale, spinach, and other leafy greens are packed with lutein and zeaxanthin, antioxidants that protect the eyes from harmful light and reduce the risk of macular degeneration.
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Like carrots, sweet potatoes are high in beta-carotene, providing the body with the necessary vitamin A for healthy eyes.
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Eggs contain lutein and zeaxanthin, as well as zinc, which is important for maintaining the health of the retina.
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Fatty fish like salmon are rich in omega-3 fatty acids, which can help reduce the risk of dry eyes and age-related macular degeneration.
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Oranges and other citrus fruits provide vitamin C, an antioxidant that can lower the risk of cataracts and macular degeneration.
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Blueberries, strawberries, and other berries are high in antioxidants and vitamin C, which can help improve night vision and overall eye health.
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Almonds, walnuts, and flaxseeds contain vitamin E and omega-3 fatty acids, which contribute to eye health.
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These colourful vegetables are a great source of vitamin C, which is beneficial for maintaining the blood vessels in the eyes.
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Broccoli contains vitamin C, beta-carotene, and lutein, making it a powerhouse of nutrients for eye health.
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Maintaining and improving eyesight requires more than just annual check-ups with an eye specialist. A well-balanced diet rich in the right nutrients can significantly contribute to better eye health and reduce the risk of age-related eye conditions. By incorporating these foods into your daily meals, you can support and improve your eyesight.
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