Getting powerful eyes is something you might overlook, but it’s as important as anything else.

Looking after your eyes probably something you don’t think about all that much. You use them all day, every day, and when your vision starts to fade, you get tested and get glasses or contacts to correct the damage.

Eye strain and failing vision are just one thing that can happen to your eyes as you age, however. There are numerous diseases that can wreak havoc on your eyes and vision. That’s why you have to look after them.

eye exam

In this post, we’re going to discuss how your diet affects your eyesight. Believe it or not, the food you eat has big-time implications on your vision and your overall eye health, so we’ll look at 11 of the best foods to eat to ensure that your eyes are seeing and feeling good for years to come.

1. Fish

Fish is rich in omega-3 fatty acids, which is proven to reverse dry eye. Dry eye occurs when you spend too much time staring at something, like a computer or a smartphone. Any eye doctor will also tell you to limit the amount of time you spend doing this, for the long term health of your eyes.

You’ll want to focus on the oiliest fish, as they’re the richest in omega-3. Eat a lot of salmon, tuna, trout, and mackerel and you’ll keep your eyes feeling good.

2. Legumes

Kidney beans, lentils, and black-eyed peas give you lots of bioflavonoids and zinc, which are great for giving your retina protection. They also lower the risk of macular degeneration and cataracts.

3. Almonds

Nuts of all kinds are usually full of omega-3 fatty acids, as well as, vitamin E, which protects against eye deterioration due to age. Walnuts, brazil nuts, cashews, and peanuts are widely available, delicious, and great for your eyes.

Almonds, in particular, are very rich in vitamin E. It’s recommended that you get 15mg of vitamin E per day, which equals only two servings of almonds.

You can put nuts in and on anything, including salads, breakfast cereal, and yogurt parfaits. They’re also a delicious snack by themselves.

4. Eggs

Eating eggs is wonderful for your eye health. The yolk contains vitamin A, lutein, zeaxanthin, and zinc, all of which are very helpful for your eyes.

Vitamin A helps keep your cornea (the surface of your eye) safe, while lutein and zeaxanthin help lower the chance of serious eye conditions and age-based degeneration. Zinc, on the other hand, is helpful in protecting the back of the eye, the retina.

You can eat eggs for any meal. Sandwiches, omelets with lots of other eye-healthy foods, and salads are all filling and satisfying ways to eat eggs. You just pick the best omelette pan to make omelets easily.

5. Dairy Products

Yogurt and milk are things you can eat and drink daily to improve the health of your eyes. You’ll find both vitamin A and zinc in these dairy products, which we’ve already said are great for your cornea and retina, respectively. Zinc also helps with your night vision and preventing cataracts.

dairy powerful eyes diet

The most helpful dairy comes from grass-fed cows rather than factory-farmed ones. Get your dairy fill throughout the day by drinking a glass of milk or putting it in your coffee and tea instead of cream. Yogurt is a great breakfast item that you can put nuts, seeds, and fruit in, which are all helpful for your eyes.

6. Citrus Fruits

Citrus fruits are rich in vitamin C which, like vitamin A, is an antioxidant that helps fight age-based eye degeneration. They do this by contributing to keeping healthy blood vessels in the eyes and fighting the development of cataracts.

Eating oranges and grapefruits as a snack will give you a good amount of vitamin C, but you can also get it in juice form from natural lemonade, orange juice, or grapefruit juice.

7. Leafy Greens

Leafy greens like kale and spinach are rich with vitamin C, lutein, and zeaxanthin. Kale, especially, contains lots of nutrients that are fantastic for your overall health. Again, the lutein and zeaxanthin are great for preventing age-related eye damage.

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Just a 100g serving of kale will give you more than the recommended daily dose of lutein. Kale is delicious as a salad base or a main ingredient in a fruit smoothie and it’s even great as a steamed side at dinner.

8. Carrots

You’ll find vitamin A and beta carotene in carrots, which are both great for eye health. We’ve already discussed the benefits of vitamin A at length, but beta carotene can help prevent eye infections and other conditions.

You can eat carrots any which way. A raw carrot makes for a great snack, or you can chop them up and add them to a hearty soup.

9. Meats

Both beef and turkey can be great for your eyes if eaten in moderation. Turkey is abundant in B-vitamin niacin, which is immensely helpful in cataract prevention and beef is zinc-rich, which helps your body absorb vitamin A and avoid macular degeneration.

10. Seeds

Seeds, like chia, sunflower, flax, and hemp, are all high in vitamin E and omega-3 fatty acids. Chia seeds are known as a superfood due to their abundance of acids, vitamins, and antioxidants.

Add seeds to granola and put it in your morning yogurt with some fruit. Just a few ounces of chia or sunflower seeds per day will promote long-term eye health by giving you all of those valuable vitamins and minerals.

11. Water

Last, but not least, it’s important for your overall health to get the proper amount of water and it’s no different when it comes to your eyes. Dry eyes, for instance, are usually the result of dehydration and/or staring at a screen for too long.

It’s recommended to drink about half a gallon of water per day.

Get Powerful Eyes Now

If you’re going to have healthy, powerful eyes for years to come, you’ve got to be including these foods in your diet. Daily consumption of omega-3 fatty acids, zinc, vitamin A/C/E, and lutein will protect your eyes from aging and the harmful diseases that deter your vision. Get a balanced diet and enjoy your eye health.

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