5 foods to include in your plate for healthy eyes

March is Nutrition Month, an opportunity to highlight the importance of diet on your overall health and, more specifically, on the health of your eyes.

Frequently Asked Questions About Eyes and Nutrition:

• Which foods are good for my eye health?
• Can diet prevent diseases like age-related macular degeneration (AMD) or cataracts?
• Are omega-3 fatty acids good for my eyes?
• Do carrots improve vision?
• Is zinc important for eye health?
• Is drinking plenty of water important for my eyes?
• Does excessive sugar consumption affect my eyes?

To find the answers, take a look below.

5 Foods to Prioritize for Maintaining Good Eye Health

Here are some key foods to remember:

1. Fruits and Vegetables
   Citrus fruits, peppers, berries, spinach, and broccoli are rich in vitamins and antioxidants. Carrots, on the other hand, are high in beta-carotene (vitamin A).
2. Fatty Fish
   Salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids.
3. Leafy Green Vegetables
   Kale and broccoli are vegetables that contain lutein and zeaxanthin.
4. Eggs
   Eggs contain vitamins A and D, and the yolks also contain lutein and zeaxanthin.
5. Meats, Seafood, Nuts, and Legumes
   These are all sources of zinc.

How Do These Nutrients Play a Role in Maintaining Good Vision?

• Vitamin A: A nutrient that helps the retina function properly and supports eye circulation, preventing dry eyes. It also promotes night vision.
• Vitamin C: An antioxidant that absorbs some of the harmful rays from the sun and supports the function of retinal cells.
• Vitamin E: Helps absorb vitamin A and slows the oxidation process in the body, which helps prevent age-related eye diseases.
• Vitamin D: Its anti-inflammatory properties help prevent dry eyes, improve tear film health, and reduce inflammation of the ocular surface. A crucial nutrient for preventing age-related macular degeneration (AMD).
• Omega-3s: These fatty acids help prevent dry eye syndrome and fight various eye diseases.
• Lutein and Zeaxanthin: These pigments protect the eyes from damage caused by oxidation and light.
• Zinc: An essential mineral for general health and healthy vision.

Prioritize Balance and Prevention

In addition to the above nutrients and foods, it’s important to emphasize the importance of hydration for your eye comfort and health. Currently affecting over 30% of the population, dry eye disease is a chronic condition whose symptoms can be reduced by adopting healthy habits, such as good hydration, proper eye hygiene routines, or appropriate treatments recommended by your optometrist.

Excessive sugar consumption is also a concern for health. As with overall health, excessive sugar intake is not recommended as it can increase the risk of developing eye diseases such as diabetic retinopathy (related to diabetes) and affect retinal health.

It’s important to note that while a healthy diet offers short, medium, and long-term benefits, it does not guarantee good eye health. Prevention remains your best ally. Regular eye exams are essential for ensuring the health of your eyes.

If you have any questions about your eye health, don’t hesitate to consult your vision care professional at Opto-Réseau.

Source : aoqnet.qc.ca