Leer en Español: Cinco alimentos fabulosos para sus ojos
Written By: Celia VimontReviewed By: Brenda Pagan-Duran, MDNov. 15, 2019
If you’re looking for a diet that’s healthy for your eyes, here’s some good news: The same diet that helps your heart and the rest of your body will help your eyes. Plus, you’ll enjoy many delicious choices.
For “2020: The Year of the Eye,” the American Academy of Ophthalmology intended to list 20 vision-healthy foods. Instead, we came up with 36. It’s a diet rich in fruits, vegetables, beans and fish.
Why Is Nutrition Important for Good Vision?
“Some nutrients keep the eye healthy overall, and some have been found to reduce the risk of eye diseases,” said Rebecca J. Taylor, MD, an ophthalmologist in Nashville, Tennessee.
Eating a diet low in fat and rich in fruits, vegetables and whole grains can help not only your heart but also your eyes. This isn’t surprising: Your eyes rely on tiny arteries for oxygen and nutrients, just as the heart relies on much larger arteries. Keeping those arteries healthy will help your eyes.
What Should I Focus On for Eye-Healthy Eating?
Orange-colored vegetables and fruits with vitamin A
Perhaps the best-known eye-healthy nutrient is vitamin A. Your retina needs plenty of vitamin A to help turn light rays into the images we see. Also, without enough vitamin A, your eyes can’t stay moist enough to prevent dry eye.
Carrots are a well-known source of vitamin A. Sweet potatoes provide even more vitamin A, Dr. Taylor said. “A sweet potato has more than 200% of the daily dose of vitamin A doctors recommend.” Fruits, including cantaloupe and apricots, can be a good source of vitamin A.
Fruits and veggies rich in Vitamin C
Vitamin C is critical to eye health. As an antioxidant, vitamin C helps protect the body from damage caused by some things we eat, unhealthy habits and environmental factors. Fried foods, tobacco smoke and the sun’s rays can produce free radicals–molecules that can damage and kill cells. Vitamin C helps repair and grow new tissue cells….
Source: American Academy of Ophthalmology