What Are the Best Nutrients for Eyesight Improvement?
The older you get, you may be at a higher risk for vision loss due to age-related eye diseases. For this reason, preventive eye care steps are essential. Our suggestion? Turn to your diet first and foremost.
Just as your eating choices can affect your body, they can impact your ocular health, too. Let’s examine some of the best nutrients for eyesight improvement to help you make the healthiest decisions for your eyes.
Top Nutrients for Eyesight Improvement
Antioxidants are integral to your vision. Whether you choose to take supplements or consume whole foods to increase your intake, these nutrients may benefit both your eye health and eyesight, according to the American Optometric Association (AOA).
Here are some of the best nutrients for eyesight improvement:
#1: Lutein and Zeaxanthin
One of the ways that lutein and zeaxanthin may benefit your eyesight is by decreasing your odds of getting eye diseases, such as cataracts, a top cause of blindness. These two antioxidants may help you avoid cataracts by counteracting unsteady particles in your eyes.
It’s easy to get lutein and zeaxanthin in your diet. Collard greens, kale, and spinach are some of the top sources--but remember that cooking these vegetables before consuming them is vital to ensure higher intakes of the antioxidants.
#2: Omega-3s
DHAs and EPAs are two omega-3 fatty acids that both your body and eyes need. These nutrients are essential to your eyesight, and they may benefit your retina as well. Some research has shown that omega-3s are crucial for babies’ vision. Not getting enough DHA or EPA may lead to age-related macular degeneration (AMD), diabetic retinopathy, and retinopathy of prematurity--all of which can impact your eyesight.
Want to boost your intake of omega-3s? Add seafood to your shopping cart. Salmon and tuna are some of the top ways to get essential fatty acids in your diet. Pair them with some leafy greens and whole grains for a delicious dinner.
#3: Vitamins C and E
By eating plenty of produce, such as grapefruits and oranges, you may enhance your vitamin C intake and decrease your likelihood of getting cataracts. Further, when you eat enough foods rich in vitamin C and other antioxidants, you may delay symptoms of AMD.
Vitamin E works in a similar way by deterring how fast your AMD and cataracts grow. How does it do this? Just as lutein and zeaxanthin help defend your eyes against specific eye particles, which can contribute to eye diseases, vitamin E does, too. To get more vitamin E in your diet, we recommend consuming almonds, sunflower seeds, and wheat germ.
#4: Zinc
Zinc helps take vitamin A from the liver to retina, a necessary step for creating melanin. Lacking adequate zinc in your diet may affect your vision at night and contribute to cataracts, which is why we recommend getting your fair share of zinc from food.
Beans, beef, chicken, and tofu are all great options. Seafood may also give you your daily supply of zinc. Now, you have an excuse to stock up your fridge with those lobsters and oysters you’ve been craving.
Summary: Best Foods to Improve Eyesight Without Glasses
While more research is required before we can fully understand the role that antioxidants play as nutrients for eyesight improvement, studies have shown they may be useful in aiding both your ocular health and vision. They might also lower your chances of getting many eye diseases, including AMD and cataracts.
Which antioxidants do we recommend? Stick to lutein and zeaxanthin, omega-3 fatty acids, vitamins C and E, and zinc. Look for foods that contain these antioxidants, and eat them together for a healthy, balanced diet that can benefit your eyes.
If you have any eyesight concerns, our optical team can help. Call us today to schedule an exam.
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