Top Foods for Healthy Eyes | National Nutrition Month

March is National Nutrition Month. When you think about healthy eating, you might think of low cholesterol or counting your calories, but the foods you eat may also contribute to healthy eyes.

Although there is no specific diet to improve your vision or ward off all eye diseases, what you eat does matter. Your diet may, directly and indirectly, increase your chances of developing eye diseases or reduce your risk. 
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While virtually no foods are completely off-limits, some choices are better than others. Below is more information on good food choices for eye health.

Consider adding the following foods to your diet: 
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Sweet potatoes

Foods that contain vitamin A, such as sweet potatoes and carrots, provide an important nutrient to keep your eyes healthy. The retina, which helps turn light rays into the images we process, needs vitamin A to function optimally. Vitamin A also plays a role in the lubrication of the eyes to keep them moist and reduce the risk of dry eyes.

In addition to eating sweet potatoes as a side dish, add a little to salads or soups. Other foods high in vitamin A include fortified cereal, kale, and spinach. 
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Citrus

Citrus fruits are high in vitamin C, which is also good for eye health. Vitamin C is an antioxidant that helps protect the body from damage due to environmental factors and unhealthy habits, such as tobacco smoke, UV rays, and fried foods. Vitamin C helps tissues repair themselves. According to the American Academy of Ophthalmology, foods high in antioxidants may help delay certain eye diseases, such as cataracts and age-related macular degeneration. 

When it comes to foods rich in vitamin C, you have several choices, such as oranges, tomatoes, red bell peppers, and strawberries. Citrus foods make a great snack, but also consider adding some to a smoothie or stir-fry dishes for something different. 
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Eggs

Eggs contain a lot of great nutrients that are good for your eye health. For example, the egg yolk contains lutein, zinc, and zeaxanthin, which are all beneficial for healthy eyes. Zinc is thought to help with retinal health and zeaxanthin and lutein may help decrease the risk of certain eye diseases, such as age-related macular degeneration. Eggs are easy to incorporate into your diet. In addition to eating them for breakfast, add a little to fried rice, salads, or a sandwich. 

Salmon

No list of healthy foods for vision is complete without adding salmon. Salmon contains omega-3 fatty acid, which is thought to be good for the eyes. According to Harvard Medical School, omega-3 will not reverse damage to the retina, but it may help protect the eyes against certain eye diseases. It may also help safeguard against dry eyes and help maintain good tear production. If you are not a fan of salmon, other sources of omega-3 include halibut, walnuts, and almonds. 
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Water

Although it is not food, drinking enough water is essential for your well-being, and that includes your eye health. We need water for our bodies to function properly. When you don’t drink enough, it may affect tear production. Good tear production is needed to keep the eyes moist and help remove particles, such as dust and dirt from the eyes.

The exact amount of water needed may vary, but as reported by the Mayo Clinic, the U.S. National Academies of Sciences, Engineering, and Medicine recommends the following:

• 15.5 cups of fluids per day for men
• 11. 5 cups of fluids per day for women 

Although incorporating the foods above won’t guarantee healthy vision, it may reduce your risk of some eye diseases. Plus, the foods above are good for your overall health.

​If you have any questions, we are happy to help. Also, if you would like to ask about whether an appointment with one of our eye doctors would be appropriate at this time, call our office at 508-746-8600.