Many factors contribute to good eye health, but two of the most important are a healthy lifestyle and a well-balanced diet. These two combined can significantly reduce your risk of developing many of the most common eye conditions such as night blindness, glaucoma, dryness, macular degeneration, and cataracts.
Conventional treatments for eye conditions include dry eye MDG treatment. But just increasing your nutrient and vitamin intake helps protect against more severe conditions. Antioxidants such as beta-carotene, zinc, lutein, and omega-3 fatty acids can be easily added to your diet, even if you don’t have access to a good farmer’s market. You just need to remove processed food and incorporate more fresh fruits and vegetables, fish, and dairy into your diet. As a rule of thumb, the fresher and more colorful your meals are, the healthier it is.
Here are some of the best foods to improve your eye health.
1. Fish
Fish, particularly fatty fish such as sardines, mackerel, salmon, and tuna, are an essential part of a healthy diet. These types of fish are rich in omega-3 fatty acids, a beneficial type of fat that helps build the development and health of the retinas. It can also lower the risk of developing dry eyes.
Consider replacing red meat with fish and other seafood as your protein source. When buying fish, wild-caught is always preferable to their farm-raised counterparts. Farm-raised fish have higher concentrations of saturated fat and lower omega-3 levels. But both are still preferable to red meat.
Fish is versatile and easy to prepare. It can be fried, grilled, steamed, or broiled. You just need to add some salt and pepper, sprinkle lemon zest, and season with your favorite spices and herbs for a quick delicious meal.
2. Dairy products
Dairy products from grass-fed cows such as yogurt, cheese, and milk are great foods for boosting your eye health. They are rich in zinc and vitamin A, which are essential for good vision. Zinc promotes vitamin A transport from the liver to the eyes and improves night vision, and vitamin A helps with corneal function.
How you consume dairy is up to you. You can eat yogurt as a snack, or drink a glass of milk before you sleep. You can also snack on cheese instead of fast food.
3. Carrots
Carrots have long been touted as the quintessential vegetable for your eyes. This food item is rich in beta carotene and vitamin A, which help protect you against eye infections and other common eye ailments.
Many people enjoy eating carrots. You can bring a bag of baby carrots with you as a quick snack. Some also add it to salads and other dishes for extra nutrition. You can even add shredded carrots to cake or muffin batter.
If you want good eyesight, then you need to maintain a healthy, balanced diet. Eating foods that are rich in antioxidants will help protect you against common ailments and ensures that your eyes are working optimally. Avoid processed foods and see a doctor for your regular checkup.