Although genetics, aging, and eye strain can all affect your vision over time, there’s increasing evidence that your lifestyle and diet also play a role in the health of your eyes. Eating a diet rich in specific nutrients may not prevent you from needing glasses, but it can certainly help reduce the risk of eye problems and support your overall well being. Below are some foods to add to your plate as part of your eye care efforts.

5 Foods That Benefit Your Eyes

1. Carrots 

Eating carrots has tremendous benefits for your eyes. However, it’s not due to high levels of beta carotene, as some people assume. It’s because carrots have high levels of vitamin A, a key ingredient in the protein rhodopsin, which helps the retina absorb light. Other foods that are high in vitamin A include sweet potatoes, broccoli, leafy greens, and eggs. 

2. Red Peppers

Red peppers pack in a hefty dose of vitamin A, but they are more beneficial to your eyes because of vitamin C. Raw red peppers have the highest level of vitamin C per calorie of any food, even more so than citrus fruits. Vitamin C is important for eye care because it helps protect blood vessels while also reducing the risk of cataracts and age-related damage. 

3. Fish 

Eating plenty of omega-3 fatty acids, like DHA and EPA, helps support the health of your retinas. There’s also evidence that omega-3’s can help reduce symptoms of dry eye. Fatty varieties of fish, including salmon, trout, and tuna, are loaded with these healthy oils, making them a smart choice for preserving eye health. 

4. Lean Meats

Getting vitamin A from your liver to your eyes requires zinc, and you can find high levels of this mineral in lean meats, including poultry, pork, and chicken. Shellfish, such as oysters, have the highest levels of zinc, but beef comes in a close second. Consuming plenty of zinc supports eye care by slowing age-related vision problems, including vision loss and macular degeneration. 

5. Nuts

Also high in omega-3 fatty acids, nuts such as walnuts, cashews, and peanuts can support eye health. Nuts are also high in vitamin E, an antioxidant that protects your eyes from free radicals that can damage delicate tissue. 

Eating a healthy diet is only one step of taking care of your eyes. Receiving regular exams is also an important part of eye care, and the professionals at The Whitefish Eye Center in Whitefish, MT, provide high-quality services to help improve your vision. They care for all ages, offering everything from routine eye exams to prescription eyeglasses and contact lenses. Visit their website to learn more about their services, and call the office at (406) 862-2020 to make an appointment.