It’s easy to take vision for granted. If you don’t start thinking about eye care now, however, you could face serious complications down the road. Fortunately, protecting your sight is relatively straightforward. In addition to visiting an eye doctor regularly and following their guidelines, you have to lead a fairly healthy lifestyle. This includes getting in some gentle exercise every day and eating a balanced diet. For optimum eye care, add the following foods to your grocery list.

5 Foods That Will Contribute to Healthy Eyes

1. Oily Fish 

Oily fish—like tuna, salmon, trout, mackerel, and anchovies—are rich in omega-3 fatty acids. Researchers have found that this nutrient can protect against dry eye and might even prevent age-related macular degeneration (AMD) and subsequent vision loss.  

2. Leafy Greens

Dark, leafy greens, like spinach and kale, are high in vitamin C and carotenoids, like lutein and zeaxanthin. A diet high in vitamin C has been shown to reduce the risk of developing cataracts. Likewise, dietary carotenoids can reduce the risk of AMD. 

3. Eggs

Eggs contain zinc, which helps the body absorb lutein and zeaxanthin, so they can contribute to optimum eye health. In addition to preserving vision as you age, dietary carotenoids protect the retina from harmful blue light by increasing pigment in the macula. 

4. Nuts

Similar to oily fish, nuts, like almonds, walnuts, and pistachios, are high in omega-3 fatty acids. They’re also a great source of protein, making them an ideal snack for families on the go. Swap out chips and crackers for nuts and homemade trail mix to improve everyone’s overall health and vision. 

5. Brussels Sprouts & Broccoli

Both Brussels sprouts and broccoli are packed with vitamins A, C, and E. These antioxidants protect the retina from cell damage over time. Without antioxidants, unstable molecules called “free radicals” break down healthy tissue, which can cause complications—including vision loss—over time. 

If you have found a way to include all of the above in your diet, your eyes are probably relatively healthy. For optimum protection, however, it’s essential to schedule regular exams with an eye doctor, as well. If you’re overdue for a visit to the optometrist, turn to Daniel J. Kroger OD in West Chester, OH. Dr. Kroger has more than 25 years of experience providing exceptional eye care to patients of all ages throughout Butler County. Reach out to schedule an appointment with a seasoned eye doctor by visiting the practice’s website or calling (513) 777-3936.