The five senses (sight, hearing, touch, smell and taste) are all important to connecting with the world around us. However, surveys show that people generally consider sight to be their most valuable sense, which is easy to understand for those with normal vision. ทางเข้า UFABET สำหรับสมาชิกใหม่ สมัครวันนี้ รับโบนัสฟรี Most of our first impressions and perceptions of the environment are partly the result of how our eyes work. Vision also plays a crucial role in learning, with an estimated 80% of learning taking place through the optic nerve. Here are 8 foods that are great for improving your eyesight and maintaining eye health.
8 foods that nourish your eyes and eye health
1. Salmon: A source of omega-3 for healthy eyes
Omega-3 fatty acids, known for their brain health benefits, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are also particularly important for eye health, and salmon is rich in them.
“Fatty fish contain DHA and EPA, which have been shown to benefit eye health even in the womb,” Ehsani explains. “During fetal development and the first few days of life, the eyes are rich in omega-3 fatty acids, particularly DHA.” Expectant moms can start taking care of their baby’s eye health by eating salmon during pregnancy.
Although the eye benefits of DHA and EPA found in salmon begin before birth, the importance of these nutrients continues throughout life. “In people with diabetes, eating oily fish, such as salmon, tuna, mackerel, and sardines, twice a week has been shown to reduce the risk of retinal damage from diabetic retinopathy,” Kulp explains.
Salmon is one of the richest sources of DHA, Ehsani says, and is also a good source of vitamin A and zinc, other nutrients that are good for the eyes. “There are very few foods that provide such a complete range of nutrients for eye health,” she says.
2. Broccoli : Green vegetable power for eyesight
Broccoli has many health benefits, including its ability to protect eye health. For one, broccoli is rich in vitamin C, an antioxidant that reduces oxidative stress in the eyes and helps prevent cataracts. Research has found that one cup of raw broccoli contains 81.2 milligrams of vitamin C, which is about 90 percent of the recommended daily intake for men and more than 100 percent for women.
Broccoli is also a good source of vitamin A. The antioxidant content of broccoli may help protect against age-related macular degeneration, according to a July 2023 review.
Broccoli’s antioxidant content isn’t new, but a little-known nutrient known as sulforaphane may also help boost broccoli’s eye benefits. “Sulforaphane has been shown to affect certain disease processes and has been shown to have a beneficial effect on the progression of common eye disorders, such as glaucoma,” says registered dietitian Lexi Moriarty, RDN, CSSD.
3. Sweet potatoes: A superior source of beta-carotene than carrots.
Carrots have long held the title of best food for eye health. That’s because they’re rich in beta-carotene, the pigment that gives the vegetable its bright orange color. However, while carrots are high in beta-carotene, sweet potatoes actually have more. One serving of boiled carrots provides 8.3 milligrams of beta-carotene, while the same serving of baked sweet potatoes has 11.5 milligrams.
“Beta-carotene is beneficial because your body converts it into vitamin A, which is essential for good vision,” Ehsani explains. She adds that the beta-carotene in sweet potatoes helps your eyes adapt better to low light conditions.
To get the most beta-carotene and vitamin C from sweet potatoes, Harvard TH Chan School of Public Health recommends boiling sweet potatoes with the skin on.
4. Walnuts : The Power of Nutrients for Eyes
Walnuts are a great food for eye health and vision, as they’re load with nutrients like vitamin E, zinc. And omega-3 fatty acids. Walnuts, in particular, contain alpha-linolenic acid (ALA). The plant-base form of omega-3 fatty acid, says Kulp. ALA can be converted by the body to DHA and EPA, so walnuts are a good source of omega-3s for vegetarians who don’t eat fatty fish.
The ALA found in walnuts may be particularly beneficial for people with diabetes-related eye problems. Research shows that ALA may help improve dry eye and diabetic retinopathy in people with diabetes.
Kulp explains that high blood sugar levels can have a negative impact on blood vessels in the eyes, so a diet rich in fiber, which helps keep blood sugar levels steady, could help improve eye health in people with diabetes.
In addition to these nutrients, Kulp mentions vitamin E, an antioxidant commonly found in healthy fats. Vitamin E and other polyphenols in walnuts help reduce inflammation and protect against free radical damage, she says. Walnuts also contain zinc, a mineral that’s high in concentrations in the retina.
5. Egg yolk: A popular breakfast food that nourishes the eyes
Eggs, one of America’s most popular breakfast foods, may be a good choice for boosting your eyesight. “Egg yolks are a rich source of a carotenoid called lutein, which is highly utilizable by the body,” Moriarty explains. “Lutein has been shown to reduce the risk of age-related macular degeneration.”
A 15-year follow-up study published in February 2020 found that consuming eggs in moderation significantly reduced the risk of developing late-stage age-related macular degeneration.
As one of the top nutrients for eye health, lutein’s benefits don’t stop there. Both lutein and zeaxanthin, another carotenoid found in eggs, can improve low levels of macular pigment in older adults, one of the risk factors for age-related macular degeneration, which causes gradual loss of vision and eventually, total vision loss.
Moriarty cites an old study that found a link between egg consumption and increased macular pigmentation in older adults. Egg yolks are also a good source of other eye-healthy nutrients, such as zinc and vitamin A.
6. Kale and other dark green leafy vegetables: Excellent sources of lutein and zeaxanthin
The Academy of Nutrition and Dietetics ranks kale as one of the best foods for eye health, along with other dark green leafy vegetables like collards, mustard greens, and spinach. Similarly, the National Eye Institute points out that kale is even better for your eyes than carrots.
Kale is particularly high in the antioxidants lutein and zeaxanthin, which may help reduce sun-induced damage to eye tissue and lower the risk of age-related eye problems. Moriarty recommends dark, leafy greens rich in lutein, such as kale, noting that these carotenoids may help reduce the risk of an eye disease that can lead to permanent blindness.
7. Saffron: Bright red spice for healthy eyes
Saffron is a bright red herb that is obtained from the saffron flower. The harvesting process is labor-intensive, as each flower produces only a few strands of saffron, making it expensive. However, if you can find it, saffron is considered one of the best foods for eye health.
“Saffron has multiple roles in protecting eye health,” Kulp says. “It has been shown to reduce intraocular pressure in glaucoma patients, protect the retina in people with hypertension. And improve vision in people with early-stage macular degeneration.”
It’s no surprise that saffron contains compounds that have antioxidant properties, which may explain its many benefits for the eyes. According to an August 2020 review, a large body of research supports saffron’s therapeutic abilities to help treat eye conditions such as age-related macular degeneration and glaucoma.
8. Bell peppers: High source of vitamin C for bright eyes
Bell peppers are rich in vitamin C, an antioxidant that is important for eye health. In fact, just one small red bell pepper provides enough of the daily vitamin C requirement for a healthy person. This nutrient also helps prevent cataracts. A study by researchers at King’s College London found. That a diet rich in vitamin C is associat with a 20% reduction in the risk of developing cataracts. And even slowe the progression of cataracts in some study participants.