Whether you have to squint to see or have a perfect 20/20 score, it’s important to keep your eyes healthy. You eat right and exercise to keep your body healthy, but areas like your eyes or hearing seem a little harder to protect. After all, you can’t really take your eyes for a walk to build their muscle, can you?
Instead of doing things the hard way, a quick peek on the back of a nutrition label is the first step between you and healthier eyes. Here’s a list of what vitamins to look for to keep your eyesight at its best:
- Vitamin C is used by your body to maintain connective tissues, including those in the cornea of your eye, as well as maintaining healthy blood vessels. People who have a desirable level of vitamin C intake were also found to have a lower risk for both cataracts and macular degeneration. You can find it in broccoli, strawberries, bell peppers, cantaloupe, kiwi, Brussels sprouts, and oranges.
- Vitamins D and E also protect your eyes from macular degeneration, especially when combined with other antioxidants. These vitamins are easy to find, and likely you already have a good amount in your diet. Vitamin D can be found in salmon, mackerel, tuna, milk, and fortified orange juice. Vitamin E is found in most nuts and green vegetables, like peanuts or spinach.
- Omega-3 Fatty Acids have become common words in healthcare, and they are one of the most popular supplements sold in the United States. While they lower the risk of macular degeneration, a new study found that they may also increase the risk of developing prostate cancer. Don’t cut them out completely, however; moderation is the key. You can find these omega-3s in fatty fish like salmon, as well as walnuts, flaxseed, and canola or soybean oils. Some green vegetables, like kale or Brussels sprouts, can also contain omega-3 acids.
- Carbs are a wonderful thing when it comes to the world of food. However, studies done at Tufts University suggest that diets high in refined carbohydrates may be more likely to develop macular degeneration. Refined carbs refer to things made with white flour, such as white bread, pasta, white rice, cookies, and cakes. Instead of cutting it out completely, swap for whole-grain pastas and breads, as well as legumes like kidney beans, black beans, and lentils.
If scanning labels for vitamins and ingredients takes more time than what you have, we have a few other helpful hints. Most often, the foods or vitamins recommended for improving eyesight also work best for other body parts, too, so feel free to stock up! We understand you’re in a hurry, so here’s the short list:
- Leafy green vegetables—exactly what you hated as a child. Spinach, kale, lettuce, broccoli, and sprouts are all good suggestions.
- Eggs, whether scrambled or over-easy, are also great for your eyes. At least one per day is recommended to lower the risk of glaucoma.
- Fish is back on our list: salmon, mackerel, tuna, and sardines top the list in terms of benefits. A recommended serving of fish is two to three servings per week.
- Brightly colored fruits and vegetables don’t just look pretty—they do some pretty amazing things, too. That joke about carrots helping your eyesight wasn’t just a tale: yellow and orange colored fruits and vegetables are known to improve eyesight. Carrots, squash, sweet potatoes, and pumpkins are all great at protecting your eyes from sun damage.
- Dark foods are a bit in the opposite direction, but help all the same. Dark chocolate, blueberries, blackberries, dark cherries, and bilberries contain several different vitamins to improve your eyesight as well as fight off bad cholesterol.
- Garlic and onions may affect your breath, but your eyes are well worth it! Shallots and capers, in addition to garlic and onions, contain sulfur. While that may seem like a bad thing, sulfur actually improves the lenses of your eyes.
What you eat matters—from your head to your toes. Loading up on smart foods won’t just make your body feel better, but can also make your eyes feel stronger and healthier. While it can’t reverse damage that’s already been done, it can certainly protect against the increased damage that comes with age. It’s important to consult your optometrist with any diet concerns you may have before making any changes to your routine.