Many don’t realize how nutrition affects their eye health and the quality of their sight. As we age, it becomes even more important to make sure we’re eating foods that can help protect our vision from age-related eye health issues. Learn about the 5 nutrients needed to to improve and protect your vision.
This antioxidant is scarce in the typical American diet and is the most critical nutrient for vision protection. Concentrations of zeaxanthin can be found in the skin, brain, and macula — the macula is located within the back of the eye. According to the American Optometric Association, a number of studies indicate zeaxanthin reducing the risks of developing age-related eye health issues. Zeaxanthin acts as your eyes’ “internal sunglasses”, protecting your vision from harmful blue light and oxidants that can cause unhealthy vision.
The body doesn’t create zeaxanthin naturally, so we have to include it in our diet. This nutrient can be found in peppers, corn, and egg yolks but often times, in small amounts.
This is an antioxidant that works with zeaxanthin to guard vision from age-related eye health issues. Together, lutein and zeaxanthin shield the eye from damaging blue light.
Like zeaxanthin, lutein isn’t created by the body naturally but can be found in kale, spinach, canned green peas, collards and carrots.
Without the proper kinds of fats in our diet, eye health can suffer. Omega-3 is a fatty acid that can help relieve occasional dry eye. Regular intake can reduce the risk of developing age-related eye health issues.
Since the body cannot produce Omega-3, it must get this nutrient from foods like cold-water fish like salmon and tuna. Omega 3 can also be found in walnuts, flaxseeds and dark green leafy vegetables.
4. Vitamin A
Vitamin A is an antioxidant that helps the cornea, or surface of the eye, to form an effective barrier against bacteria and viruses. Vitamin A also promotes good vision in low light and, when combined with other antioxidants like zeaxanthin and lutein, plays a role in decreasing the risk of developing age-related eye health issues.
Beef and chicken livers are a great source of Vitamin A. The nutrient can also be found in whole milk, sweet potatoes, carrots and spinach.
5. Vitamin D3
Vitamin D3 is a vitamin that can reduce the risk of developing age-related eye health issues and regulates cell growth.
Foods naturally rich in Vitamin D are eggs, fish and liver.