FOR YOUR HEALTH: Ten foods that are healthy for your eyes

While the Healthy Eating Pyramid is a good indicator of the types (and quantities) of foods we should eat to stay healthy, there are certain foods that are healthier than others when it comes to our eyes.

Do you remember being told as a child that carrots are good for your vision? Ever wondered why that is? Well, it’s because they are full of nutrients such as vitamin A and beta carotene (a plant pigment that helps our body synthesize vitamin A), both of which are essential for your eye health.

As well as carrots, there are lots of foods and different nutrients that are important for your vision. Here’s a list of the 10 best foods that will boost your intake of the above nutrients. Consider adding these foods to your diet to help avoid or delay eye conditions such as cataract, diabetic retinopathy and macular degeneration.

1. LEAFY GREENS

Easy to digest, easy to include into every meal, and readily available, leafy greens are great not just for your eyes, but for your overall health. Also remember, the darker the green, the better they are for you. So things like kale, collard greens and spinach are excellent because of their high vitamin C levels.

2. LEAN MEAT

We have some good news for meat lovers. Protein from lean meats such as beef, poultry (chicken, turkey, duck, etc.) or pork can be very beneficial to your eyesight.

Beef is rich in vitamin A and zinc, both of which are beneficial to your cornea (the clear protective outer layer of the eye) and your retina. Poultry and pork are also good sources of zinc. 3. FISH Fish is a very good source of omega-3, which is an important nutrient for eye health. Omega-3 is a polyunsaturated fatty acid that is important for your retina. Oily fish such as salmon, trout, tuna, swordfish, sardines, anchovies and mackerel are all great options, and should be included in at least one or two meals every week, if possible.

4. LEGUMES & PULSES

Legumes are plants, pods and seeds that belong to the Fabaceae family. They refer to things like peas and beans (for example: green beans, broad beans, snake beans).

5. SEEDS

Seeds contain high levels of vitamin E and omega-3 fatty acids, and they can help fight age-related eye health issues. These days chia seeds, pepitas, flaxseed, hemp seeds and sunflower seeds are all readily available in the health food section of your local supermarket.

6. NUTS

Nuts are also rich in vitamin E and omega 3 fatty acids. Almonds, cashews, peanuts, walnuts, pistachios and brazil nuts are all great for your eyesight.

7. CITRUS

During the cold and flu season, we all turn to oranges, mandarin, grapefruit, and lemon or lime to up our vitamin C intake. But did you know these zesty citrus fruits are also great for your eye health? 8. EGGS Whether you like them poached, boiled or scrambled, eggs are great for your eye health, which is eggscellent news!

9. CARROT

The hype is true, carrots are good for your eyes. These crunchy root vegetables are a great source of vitamin A, which is important for keeping your cornea clear.

Other foods rich in beta carotene include sweet potatoes, pumpkin, capsicum, mangoes, apricots and rockmelon (and any other bright yellow or orange fruits and veggies you can get your hands on).

10. WATER

Water may not be food per se but it makes an important part of a healthy diet.

When you don’t get enough water, your body suffers from dehydration. This also means your eyes. So if your eyes are feeling a bit dry, as well as applying eye drops to them, guzzle down a tall glass of water.

Sugary drinks should also be avoided because they lead to diabetes, and that can cause diabetic retinopathy, which can then lead to blindness.