Get your fix of eye healthy foods and protect yourself from eye disease at the same time with this easy guide to the best eye healthy foods.
We all are aware that eating a variety of healthy foods including tons of fruits and vegetables, whole grains and nuts can help control weight and stave off many diseases, including heart disease and diabetes. The good news is those same healthy eating habits will also help reduce the risk of certain eye diseases such as cataracts and macular degeneration.
Key nutrients for the eye include Lutein and Zeazanthin, Vitamin C, Vitamin E, Selenium, Beta Carotene, Essential Fatty Acids and Zinc. These antioxidants and fatty acids can be easily added to your diet if you know where to find them:
- Lutein & Zeazanthin are found in your green leafy vegetables such as spinach and kale.
- Vitamin C is found in citrus fruit, including oranges and strawberries.
- Vitamin E is found in a variety of nuts as well as broccoli, mango, and kiwi.
- Selenium is found in eggs, mushrooms, and grains such as brown rice.
- Beta Carotene is found in sweet potatoes, kale, carrots and spinach. That ingredient is why we’ve always known that carrots are good for the eyes.
- Essential Fatty Acids include the Omega 3 and Omega 6 fatty acids found in fatty fish as well as walnuts, soybeans, flax seeds and tofu.
- Zinc can be found in peanuts and cashews as well as dried beans and dairy foods.
Now that you know where to find these eye healthy foods, incorporate 8 servings in your diet per day and you will be on the way to a more healthier you, and at the same time helping to ensure that your vision will last a lifetime.
For more information, visit www.aoa.org and search for “Caring for your Vision” through “Diet and Nutrition.”
~Dr. Lisa Weiss, OD, MEd, FCOVD