When it comes to eye health, there are certain foods top the list. Here's 6 top foods for those peepers
We all know that fruit and vegetables boost overall health, but certain foods have been shown to have the ability to offer specific benefits for eyesight. By tweaking your diet and including foods rich in particular vitamins and antioxidants, you could be reducing your risk of eye health problems in years to come.
1. Hemp seed oil
Hemp seed oil provides a range of essential fatty acids that can help keep the surface of the eye moist and free from irritation. According to a study published in the journal Molecules and cells, the linoleic and linolenic acids in hemp seed are responsible for its protective effects against sight-stealing diseases. Try taking one tablespoon of organic cold pressed hemp seed oil daily to keep your eyes smiling.
Eggs are rich in the antioxidants lutein and zeaxanthin, which are proven to protect your eyes from ultraviolet damage, reducing the risks of cataracts and macular degeneration. The egg yolks are also a strong source of vitamin D, helping to fight off age-related macular degeneration (AMD). A 2020 study in the journal Clinical Nutrition found that people who eat two to four eggs per week have a significantly reduced risk of developing late-stage AMD than those who consume one egg or less per week over 15 years. Egg-cellent.
Rich in omega-3 fatty acids, fish such as salmon are key players when it comes to maintaining healthy eyes. In a metanalysis of studies looking at the consumption of specific food groups and AMD, researchers found that people who regularly ate fish had an 18 percent reduced risk of developing the disease. Aim for two to three servings a week of fish such as salmon, tuna, sardines or halibut.
No list of eye-friendly foods would be complete without carrots. Carrots are rich in beta-carotene which, once transformed into vitamin A in the body, helps form a substance critical to night sight called rhodopsin. Vitamin A has also been proven to reduce your risk of eye infections. As well as carrots, you can get beta-carotene from yellow, orange and red produce like sweet potatoes, as well as dark leafy greens like kale and broccoli.
Blueberries are rich in anthocyanosides, which, like vitamin A, help in the formation of rhodopsin in the retina. Anthocyanosides are also believed to help alleviate eyestrain caused by close work such as reading and sewing. Alongside blueberries, you'll get anthocyanins from other purple, blue and dark red foods like red or purple grapes, blackberries, pomegranates and cranberries.
6. Dark chocolate.
Research from Harvard Medical School found that cocoa flavanols in chocolate promote a higher flow of oxygen and nutrients to the eye’s blood vessels. But recent studies have shown that the darker the chocolate the better. In a 2018 study published in JAMA Ophthalmology, participants were given either upwards of 72% dark chocolate or milk chocolate. Two hours after consumption, participants who ate the dark bar could see more clearly and with much more contrast sensitivity than those who consumed the milk chocolate.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor or healthcare provider before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.