It’s well known that carrots are good for the eyes but are there any other foods that are equally good for eye care? Well, in this post we’re going to find out so read on to find out more.
Vitamins and Minerals for Good Eye Care
Before we start, let’s have a quick look at what vitamins and minerals we should be taking in to maintain good eye care. Basically, as long as you’re eating most of the following, you’re on the right track.
- Vitamin A
- Vitamin E
- Vitamin C
- Vitamins B6, B9 and B12
- Riboflavin
- Niacin
- Lutein and Zeaxanthin
- Omega-3 Fatty Acids
- Thiamine
- Zinc
Of course, you probably don’t want to spend your life trying to work out what foods contain which vitamins and minerals so to make your life easier, here is a selection of meat, fruit, veg and non-meat options that you can eat that will help you keep your vision 20/20.
Beef, Pork, and Chicken
Zinc is important for healthy eyes as it helps take vitamin A from your liver to your eyes. For meat, lean beef and pork are both good for your eyes. If you have problems with beef and pork for dietary or religious reasons, chicken is just as good. Plus, all three contain lots of protein, which is also good for healthy eyes.
Salmon, Tuna, and Trout
Fatty fish, especially salmon, tuna, and trout, contain two types of omega-3 fatty acids, DHA and EPA. Both are excellent for fighting glaucoma and age-related macular degeneration (AMD).
Citrus Fruit
Moving onto fruit, you probably don’t need to be told that citrus fruit is high in Vitamin C. However, what you may not know is that Vitamin C is good for your eyesight because it keeps the blood vessels healthy and healthy blood vessels equals healthy eyes.
Bell Peppers
Moving onto vegetables, bell peppers are another great way to take in lots of vitamin C. Additionally, peppers may lower the chances of cataracts. Try to eat them raw as cooking breaks down vitamin C.
Leafy Vegetables
Try to eat lots of green leafy vegetables such as spinach and kale. These contain lots of Vitamin E, which is thought to decrease the risk of certain age-related illnesses; for example, AMD and cataracts.
Carrots
Of course, no article about eye care would be complete without mentioning carrots. Carrots and other root vegetables are indeed good for your eyesight as they are high in beta carotene, which is good for peripheral and night vision.
Non-Meat Protein
Protein was mentioned earlier as being great for healthy eyes but what if you’re a vegetarian. Don’t worry, there are plenty of options.
Sunflower Seeds, Nuts, Beans and Legumes
There are so many choices in this category that it’s impossible to list them all here. chickpeas, kidney beans, and lentils have lots of zinc and Vitamin E. Hazelnuts, and peanuts also work extremely well.
There are plenty of choices you can make for foods that are good for eye care. And the good news is that they are all freely available and inexpensive. You can’t often say that about healthcare.
