To support vision health, the American Academy of Ophthalmology recommends a diet high in zinc, lutein, zeaxanthin, vitamins C and E, and omega-3 fatty acids. A diet centered around fruits, vegetables, whole grains and lean protein enhances overall wellness and healthy eyes. While it’s tempting to forget about healthy eating during the holidays, there are choices you can make that will support healthy vision.
Foods That Are Good for the Eyes
Salad with red leaf lettuce, red pepper, hard-boiled egg and pumpkin seeds
Red leaf lettuce is full of vitamin A, which plays a role in retinal health. Top your salad with bell peppers, one of the best natural sources of vitamin C. This antioxidant is essential for strengthening ocular blood vessels. Eggs and pumpkin seeds are high in protein, fundamental building blocks for healthy vision.
Tuna garnished with citrus fruit
Tuna, trout, salmon, mackerel, sardines and anchovies are fatty fish that contain DHA and EPA, two types of omega-3 fatty acids. A diet high in omega-3s prevents dry eye, age-related macular degeneration and glaucoma. Citrus fruits like orange, lemon and lime enhance the flavor of tuna and contribute additional vitamin C to help prevent cataracts.
Collard greens, mustard greens and turnip greens are good sources of lutein and zeaxanthin, two antioxidants that accumulate in the macula of the retina. Higher levels of lutein and zeaxanthin can prevent age-related macular degeneration.
Make an Appointment for an Eye Exam
An eye-friendly holiday meal will provide your eyes with essential vitamins and minerals for optimum health and function. Before the year ends, make an appointment with a board-certified physician to get your eyes examined. If you are looking for an eye doctor in your area, we can help. Click here and enter your zip code in the top right corner for a list of eye care specialists in your local area.