Most people have heard that carrots and other orange-colored vegetables and fruits help promote healthy vision and better eye care. Beta carotene, the vitamin that gives these fruits and vegetables their orange hue, is good for your retina and other parts of your eye.
However, there are many other vitamins and minerals essential to good eye care and healthy vision. In addition to carrots, here are 6 other foods that optometrists recommend to help you see better:
Bell peppers contain more vitamin C per calorie than most other fruits and vegetables. Science suggests that vitamin C could reduce your risk of getting cataracts. Vitamin C found in many vegetables and fruits, including strawberries, oranges, bok choy, and more. Heat tends to break down vitamin C, so for better eye care, try eating your bell peppers raw. Brighter colored vegetables tend to have more vitamin C, so choose a variety of colors, including orange bell peppers.
Dark Leafy Greens
Collard greens like kale and spinach are rich in vitamins C and E. Both of these vitamins are great for eye care. But these greens also contain the carotenoids zeaxanthin and lutein. Both family eye care specialists and vision center professionals know that these compounds can lower your risk of long-term eye diseases and macular degeneration. So try adding some spinach or kale to your next salad for better eye care!
These are another wonderful addition to help with your eye care. Eggs also contain lutein and zeaxanthin in the yolk. The yellow-orange color of these compounds gives egg yolks their distinctive golden color. They also help block harmful blue light from damaging your retina. The zinc found in the white of the egg also helps your body break down and use these compounds.
Broccoli and Brussels Sprouts
These may not be a favorite among children, but for your eyes, these vegetables are a powerhouse of nutrition. With a combination of natural vitamins A, C, and E, it’s no wonder broccoli and Brussels sprouts are a food ‘ace’! These vitamins are also great antioxidants, which protect your body, including your eyes, from free radicals, a type of unstable molecule that breaks down healthy tissue. Eye care professionals agree that your eyes are more susceptible to damage from free radicals than the rest of your body.
Salmon and Other Fatty Fish
Your eyes also need a steady supply of Omega 3 acids or them to work their best. The retinas of your eyes contain small amounts of Omega 3 acids such as DHA and EPA. Fatty fish, such as tuna, salmon, mackerel, anchovies and trout are rich in these Omega 3 acids. Low levels of these essential acids can also cause to dry eyes and glaucoma. So make sure to include some fish in your diet for better eye care!
Sweet potatoes are another powerhouse food you should be eating more of. One average sweet potato provides more than half the vitamin C you need in a day, as well as plenty of beta carotene. The beta carotene that gives sweet potatoes their orange color also helps with your night vision and your eyes’ ability to adjust from light to dark and back again.
The Best Solution for Better Eye Care Is To See the Pros
Adding these foods to your diet will help your overall health along with your eye health. But for the best in eye care, nothing beats a visit to your local vision center and optometrist. Drop by Hoff Optometry & Eyewear in Venice for a complete eye exam or contact lens exam to make sure your eyes are as healthy as can be. It’s the best way to be sure you’re giving your eyes the best in vision eye care. And take some carrots with you to snack on while you’re waiting. Your eyes will thank you for it!