Oh my gosh, can I relate to being hangry and having sweet cravings! It's really…
Beyond carrots..what to eat for better vision
Improving your eyesight and eye health can start with what you put on your plate (and what you leave off like sugar.)
Good eye health may be achieved when you eat foods that contain certain vitamins, minerals, antioxidants and fatty acids such as
- Vitamin A
- Vitamin C
- Vitamin E
- Lutein & zeoxanthin
- Omega-3 Fatty Acids DHA
- Zinc
Common eye problems that diet may help with are:
- Dry eye
- Poor Night Vision
- Macular degeneration
- Cataracts
- Glaucoma
Foods the contain Vitamin A
Needed to prevent dry eye and improve night vision
Foods that are a high source of beta-carotene, the form of Vitamin A that must be converted into retinol in the gut:
- Carrots, of course;)
- Sweet potatoes
- Cantaloupe
- Spinach
Foods that have the preformed source of Vitamin A called retinol and is bioavailable, meaning the body can use the Vitamin A directly:
- Eggs
- Meat
- Liver (a readily useable form of Vitamin A that doesn’t have to be converted in the body, but eating too much can cause an unsafe build up of Vitamin A)
Foods that contain Vitamin C
Needed to slow the progression of Age-Related Macular Degeneration, decrease risk of cataracts and visual acuity loss
- Peppers – red, green, orange, chili (side note: when eaten with spinach, you’ll absorb more of the vitamin C)
- Guava
- Kiwi
Foods that contain Vitamin E
Needed to slow the progression of Age-Related Macular Degeneration, decrease risk of cataracts
- Sunflower seeds
- Almonds
- Avocado
- Spinach
Foods that contain Lutein & Zeoxanthin
Needed to slow the progression of Age-Related Macular Degeneration
- Cooked Spinach
- Cooked Kale
- Egg yolks
- Summer Squash
Foods that contain Omega 3-Fatty Acids DHA
Needed to slow the progression of Age-Related Macular Degeneration, Dry eye syndrome and glaucoma
- Mackerel
- Salmon
- Sardines
- Seaweed & algae
Foods that contain Zinc
Needed to bring Vitamin A from the liver to the retina to produce melanin, the protective pigment in the eye
Needed to protect against poor night vision and cloudy cataracts
- Red meat (stick with grass-fed finished for the healthiest and most nutrient rich meat)
- Oysters
- Kidney beans, black beans, lentil
Sources:
https://www.sciencedirect.com/topics/neuroscience/vitamin-a
https://www.healthline.com/health/eye-health/best-foods-for-eyes
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=VitaminA
https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/vitamin-c
https://www.myfooddata.com/articles/vitamin-c-foods.php
https://www.myfooddata.com/articles/vitamin-e-foods.php
https://www.allaboutvision.com/nutrition/lutein.htm
https://www.webmd.com/eye-health/lutein-zeaxanthin-vision
https://www.medicalnewstoday.com/articles/323144#vegetarian-and-vegan-sources-of-omega-3