Eye Foods

 

Agunloye Femi OD. 

1. Carrots 

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A. Alternatives that contain vitamin A include sweet potatoes, romaine lettuce, and spinach. Of course, eating carrots alone to protect your vision still largely remains a myth. 

2. Sweet Potatoes 

Orange-colored fruits and vegetables -- like sweet potatoes, carrots, cantaloupe, mangos, and apricots -- are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes' ability to adjust to darkness. One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E. 

3. Eggs

It's a great package deal: The zinc in an egg will help your body use the lutein and zeaxanthin from its yolk. The yellow-orange color of these compounds blocks harmful blue light from damaging your retina. They help boost the amount of protective pigment in the macula, the part of your eye that controls central vision. Despite their small size, eggs are abundantly loaded with nutrients. Egg yolks are high in lutein, a type of carotenoid that decreases the likelihood of your vision deteriorating and has been said to help fight macular degeneration, a leading cause of legal blindness. 

4. Leafy green 

Vegetables Leafy green vegetables are rich in two antioxidants stored in the macula—lutein, and zeaxanthin. These two antioxidants absorb blue light that is emitted from our electronic devices, which is especially harmful to the eye’s retina. These nutrients can potentially help the eye detect contrast better, so including such vegetables in your children’s diets not only improves their eye health, but they may also help maintain their eyesight for a longer term. Some of these vegetables include: Kale, Spinach, Arugula, Watercress. Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plantbased forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts. 

5. Fish 

Rich in omega-3 fatty acids, including fish in your diet, helps protect light receptor cells in the eye from damage by sunlight and free radicals. The common food sources with omega-3 fatty acids are salmon, tuna, trout, herring, and mackerel. Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include: tuna, salmon, trout, mackerel, sardines, anchovies, herring. Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer. 

6. Nuts and legumes 

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts and legumes that are good for eye health include: walnuts, Brazil nuts, cashews, peanuts, lentils. Hazelnuts, peanuts (technically legumes), and peanut butter are also good sources of vitamin E. 

7. Sunflower Seeds 

An ounce of these seeds or almonds has half the amount of vitamin E the USDA recommends for adults each day. A large study found that vitamin E, together with other nutrients, can help slow age-related macular degeneration (AMD) from getting worse. It may also help prevent cataracts.

8. Lean Meat and Poultry 

Zinc brings vitamin A from your liver to your retina, where it's used to make the protective pigment melanin. Oysters have more zinc per serving than any other food. Beef, pork, and chicken (both dark and breast meat) are all good sources. Beef is rich in zinc, which has been linked toTrusted Source better longterm eye health. Zinc can help delay agerelated sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levelsTrusted Source than beef. 

9. Raw Red Peppers

Bell peppers give you the most vitamin C per calorie. That's good for the blood vessels in your eyes, and science suggests it could lower your risk of getting cataracts. It's found in many vegetables and fruits, including bok choy, cauliflower, papayas, and strawberries. Heat will break down vitamin C, so go raw when you can. Brightly colored peppers also pack eye-friendly vitamins A and E. 

10. Citrus fruits 

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage. Vitamin C-rich citrus fruits include: lemons, oranges, grapefruits.

References 

1. https://plano.co/foods-to-improve-eyehealth/? gclid=CjwKCAjwrNmWBhA4EiwAHbjEQK6cVo D_jb4wbtLR8g3Epji1PgS8cITWk9jUJEzByirm3YNluEvCRoCqyQQAvD_BwE 

2. https://www.medicalnewstoday.com/ articles/321226#10-best-foods-for-eye-health 

3. https://www.webmd.com/eye-health/ss/ slideshow-eyes-sight-foods.