Healthy eating, healthy eyes: What to eat for good vision
Did you know that what you eat can affect your eye health? Eating well is as beneficial to your eyes as it is to the rest of your body. Find out how to fill your plate to keep your eyes healthy and reduce your risk of disease.
Why does food benefit eye health?
Your eyes need plenty of oxygen to function properly, and they’re also frequently exposed to light. This makes your eyes susceptible to what’s called oxidative stress, which is when your body produces too many free radicals and there are too few antioxidants to neutralise or mop them up.
One way to help restore this balance is to eat a balanced diet that’s rich in antioxidants, particularly lutein and zeaxanthin, vitamins A, E and C, zinc and omega-3 fatty acids.
So what should I be eating?
Here are some of the best foods you can eat to keep your eyes in tip-top shape:
Leafy green veggies like spinach, kale, romaine lettuce and parsley are rich in the eye-friendly nutrients lutein and zeaxanthin, which can lower your risk of chronic eye diseases such as age-related macular degeneration and cataracts.
Nuts and legumes like cashews, walnuts, peanuts and Brazil nuts are high in vitamin E and omega-3 fatty acids, which means they can reduce your chances of age-related macular degeneration and protect your eyes from free radicals.
Oily fish like salmon, mackerel and sardines are especially rich in omega-3 fatty acids.
Beef and poultry are excellent sources of zinc, which can help stave off age-related eye conditions.
Eggs are another great source of lutein and zeaxanthin and are also high in zinc and vitamins C and E.
Citrus fruits like lemons, grapefruit and oranges are packed with vitamin C, an antioxidant that can help prevent age-related eye conditions like cataracts.
Brightly coloured veggies like red, orange and yellow capsicum and corn are loaded with lutein and zeaxanthin.
Brightly coloured veggies such as sweet potato, carrot and pumpkin are excellent sources of Vitamin A
Brightly coloured fruits like blueberries, raspberries and strawberries are also great sources of vitamin C.
It’s not hard to eat well for your eyes—aim for a healthy, balanced diet with a variety of coloured fruits and veggies, and plenty of lean protein especially fish, and you’ll give yourself the best chance of maintaining good vision for life.
For more information, book your consultation with Dr David Robinson, a Sydney based eye specialist, at www.sydneyvision.com.au or call us on 1800 25 20 20.