With health concerns such as cardiovascular disease and diabetes dominating headlines, you might not give much thought to the health of your eyes. Considering that the National Eye Institute reports that more than 3 million U.S. adults over 40 years old are blind, perhaps it's time to give some attention to the well being of your windows to the world. Like all of your body systems, the health of your eyes largely hinges on diet.
Fish
Chronic inflammation contributes to eye diseases such as macular degeneration. Inflammation contributes to plaque formation in the blood vessels that provide your eyes with essential nutrients. Research published in the March 2011 "Archives of Ophthalmology" found that eating inflammation-fighting omega-3 fats combats vision problems in adults. The study looked at the diet and eye health of nearly 40,000 women. They concluded that women who regularly consumed omega-3-rich fish such as mackerel and tuna had a 40 percent lower likelihood of going prematurely blind.
Lutein and Zeaxanthin
You might not be able to feel it, but your eyes are under a near-constant assault from free radicals, pollutants and sunlight. Lutein and zeaxanthin are a pair of antioxidants that act as bodyguards for your vulnerable eye cells, reducing the risk of vision problems. Foods rich in lutein and zeaxanthin include kale, spinach, egg yolks and yellow corn.
Vitamin A
Vitamin A is the reason your mom always told you to eat carrots to boost your night vision. Eating vitamin A-rich foods such as carrots, broccoli and cheese can help improve your sight in dark environments, Yale University says. Adults should aim for 700 mcg of vitamin A from food or supplements per day, the Office of Dietary Supplements advises.
Selenium and Zinc
Selenium and zinc are a pair of minerals crucial for eye health. Selenium is a potent antioxidant that can slow the eye's aging process. Zinc is found in high concentrations in your eyes and helps vitamin A do its job. Sources of selenium include nuts, mushrooms and seafood. Foods high in zinc include red meat, fish and dairy.
References
- National Eye Institute: Vision Loss from Eye Diseases Will Increase as Americans Age
- "Archives of Ophthalmology"; "Dietary Omega-3 Fatty Acid and Fish Intake and Incident Age-Related Macular Degeneration in Women; W. Christen et al; March 2011
- American Optometric Association: Lutein and Zeaxanthin
- Yale University: Healthy Diet, Healthy Eyes
- Office of Dietary Supplements: Vitamin A
