Protecting Your Eyes with Diet
10:0:45 2024-04-02 279

1- Get plenty of vitamin C. Vitamin C not only helps prevent you from getting sick, but it is also great for eye health. Evidence suggests that it can prevent the formation of cataracts and slow macular degeneration. While most fruits and vegetables contain some vitamin C, the following foods are some of the best sources for the nutrient:

  • Oranges. One orange will provide you with a whole day's worth of vitamin C. It is better to get your vitamin C from a whole orange rather than orange juice. That way, you can avoid the added sugar that comes from orange juice.
  • Yellow peppers. Just one large pepper will give you 500% the necessary daily intake of vitamin C. These are easy to cut up and snack on throughout the day.
  • Dark green vegetables. Kale and broccoli specifically are high in vitamin C. With a cup of either kale or broccoli, you can get an entire day's worth of vitamin C.
  • Berries. Blueberries, strawberries, blackberries, and raspberries are all great choices for vitamin C.

2- Eat foods high in vitamin A. This vitamin helps improve your vision in the dark. Orange and yellow foods tend to be high in vitamin A, so make sure you get plenty of them in your diet.

  • Carrots. For decades carrots have been hailed as the food for good vision. While they are by no means the only food that will help your eyes, they're packed with vitamin A and are a great food for maintaining eyesight.
  • Sweet potato. This is another food filled with vitamin A. It makes a tasty side dish to many meals.


3- Add zinc to your diet. Zinc aids in the production of melanin, a pigment which helps protect the eyes. There are a number of foods that will add a good amount of zinc into your diet.

  • Shellfish. Lobster, crab, and oysters all provide high doses of zinc.
  • Spinach and other green leafy vegetables. In addition to vitamin C, these vegetables will give your body the zinc it needs to protect your eyes.
  • Nuts. Cashews, peanuts, almonds, and walnuts are all high in zinc. They are easy to snack on throughout the day.


4- Include omega-3 fatty acids in your diet. These are good for your overall health. They improve nerve function, and therefore help improve the performance of the nerves related to vision. The best sources of omega-3's are oily fish like salmon, sardines, and herring.

5- Drink plenty of water. One of the most common eye problems is excessive dryness. While there are certain conditions that can lead to dry eyes, you may just be dehydrated. Dehydration manifests itself in several ways, including decreased tear production. Try increasing your water intake to see if this helps your eyes feel less dry.

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