{"id":17818,"date":"2021-10-05T08:05:43","date_gmt":"2021-10-05T08:05:43","guid":{"rendered":"https:\/\/www.optometrists.org\/?page_id=17818"},"modified":"2021-10-05T08:05:43","modified_gmt":"2021-10-05T08:05:43","slug":"10-foods-that-protect-your-eyes","status":"publish","type":"page","link":"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-health\/eyes-the-windows-to-your-health\/10-foods-that-protect-your-eyes\/","title":{"rendered":"10 Foods That Protect Your Eyes"},"content":{"rendered":"<h2><b>Certain foods can reduce the risk of age-related decline in eye health by 25%.<\/b><\/h2>\n<p>In 2013, the AREDS, Age-Related Eye Disease Study (2001), study was modified to include multiple variants of the original formula.<\/p>\n<p><a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-health\/eyes-and-nutrition\/\">Omega-3 fatty acids, lutein, beta carotene and zeaxanthin<\/a> were among the variances; the study discovered that certain combinations of vitamins and minerals found in food may add to protecting the eyes from vision loss.<\/p>\n<p><b>Zinc, copper, vitamin C, vitamin E, and beta carotene have benefits for eye health.<\/b><\/p>\n<p>While many individuals feel that declining eyesight is an unavoidable consequence of aging,\u00a0 these studies show that eating healthily can dramatically lower the risk of eye problems.<\/p>\n<h2><b>Ten foods that protect your eyes<\/b><\/h2>\n<h2><b>1. Fish<\/b><\/h2>\n<p>Omega-3 fatty acids are abundant in several fish.<\/p>\n<p><b>Fish with high levels of omega-3 oil provide the most benefit.\u00a0<\/b><\/p>\n<p>Omega-3 fatty acids can help with <a href=\"https:\/\/www.optometrists.org\/childrens-vision\/guide-to-visual-development\/\">vision development<\/a>, <a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-conditions\/eye-conditions\/retinal-diseases\/\">retinal health,<\/a> and in the prevention of<a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-conditions\/dry-eye\/\"> dry eye.\u00a0<\/a><\/p>\n<p>Fish with the highest amounts of omega-3 fatty acids include:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Anchovies<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Herring<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Mackerel<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Salmon<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Sardines<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Trout<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Tuna<\/li>\n<\/ul>\n<h2><b>2. Nuts and legumes<\/b><\/h2>\n<p>Omega-3 fatty acids are also abundant in nuts.<\/p>\n<p><b>Nuts that contain omega 3 oils and vitamin E, can protect the eyes from damage caused by aging.\u00a0<\/b><\/p>\n<p>The following nuts and legumes are beneficial to eye health:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Walnuts<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Cashews<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Brazil nuts<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Lentils<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Peanuts<\/li>\n<\/ul>\n<h2><b>3. Seeds<\/b><\/h2>\n<p><b>Many seeds, similar to nuts and legumes, are abundant in omega-3 fatty acids and vitamin E.<\/b><\/p>\n<p>Vitamin E consumption on a regular basis can help prevent age-related macular degeneration and cataracts.<\/p>\n<p>Seeds that contain Omega-3 or vitamin E include:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Flax seeds<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Chia seeds<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Hemp seeds<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Sunflower seeds<\/li>\n<\/ul>\n<h2><b>4. Citrus fruits<\/b><\/h2>\n<p>Vitamin C is abundant in citrus fruits.<\/p>\n<p><b>Vitamin C, like vitamin E, is an antioxidant that helps to prevent age-related vision loss<\/b>.<\/p>\n<p>Citrus fruits high in vitamin C include:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Oranges<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Lemons<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Grapefruits<\/li>\n<\/ul>\n<h2><b>5. Leafy green vegetables<\/b><\/h2>\n<p><b>Leafy green vegetables are high in lutein and zeaxanthin, as well as vitamin C, which are healthy for the eyes and may prevent cataracts.<\/b><\/p>\n<p>Leafy greens that promote eye health include:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Collards<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Kale<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Spinach<\/li>\n<\/ul>\n<p><strong>SEE RELATED: <\/strong><a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-health\/eyes-the-windows-to-your-health\/6-tips-for-healthy-eyes-after-50\/\">6 Tips for Healthy Eyes after 50<\/a><\/p>\n<p><b><a href=\"https:\/\/www.optometrists.org\/practice-search\/\">Schedule an eye exam with an eye doctor near you<\/a> to get your eyes checked for any underlying eye conditions.<\/b><\/p>\n\n\t<div class=\"practice-search-widget\">\n\t\t<h3>Find an eye doctor near you<\/h3>\n\t\t\n\t<form class=\"practice-search-form practice-search-form-widget\" action=\"https:\/\/www.optometrists.org\/practice-search\/results\/\" method=\"get\">\n\n\t\t<input type=\"hidden\" name=\"distance\" value=\"100\" class=\"practice-search-distance\">\n\t\t<input type=\"hidden\" name=\"page\" class=\"practice-search-page\">\n\t\t<input type=\"hidden\" name=\"address_latitude\"><input type=\"hidden\" name=\"address_longitude\">\n\n\t\t<input type=\"text\" name=\"address\" class=\"practice-search-address\" placeholder=\"City, Surburb or Address\" value=\"\">\n\n\t\t\n\t\t\t<input type=\"hidden\" name=\"distance\" value=\"100\" class=\"practice-search-distance\">\n\n\t\t\n\n\t\t<button type=\"submit\" class=\"practice-search-button\">\n\t\t\t\t\t\t\t\t\t<svg width=\"19\" height=\"19\" viewBox=\"0 0 19 19\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill-rule=\"evenodd\" clip-rule=\"evenodd\" d=\"M10.6796 0.130005C9.15708 0.130059 7.66615 0.5646 6.38198 1.38258C5.09781 2.20057 4.07373 3.36803 3.43004 4.74783C2.78634 6.12763 2.54976 7.66246 2.74808 9.17205C2.9464 10.6816 3.57139 12.1033 4.54964 13.27L0.729639 17.08C0.6364 17.1732 0.562439 17.2839 0.511979 17.4058C0.461519 17.5276 0.435547 17.6581 0.435547 17.79C0.435547 17.9219 0.461519 18.0524 0.511979 18.1743C0.562439 18.2961 0.6364 18.4068 0.729639 18.5C0.917942 18.6883 1.17334 18.7941 1.43964 18.7941C1.5715 18.7941 1.70207 18.7681 1.82389 18.7177C1.94571 18.6672 2.0564 18.5932 2.14964 18.5L5.99964 14.62C7.35406 15.6038 8.98566 16.1324 10.6596 16.13C12.7814 16.13 14.8162 15.2871 16.3165 13.7869C17.8168 12.2866 18.6596 10.2517 18.6596 8.13C18.6596 6.00827 17.8168 3.97344 16.3165 2.47315C14.8162 0.97286 12.7814 0.130005 10.6596 0.130005H10.6796ZM10.6796 14.13C9.49295 14.13 8.33291 13.7781 7.34622 13.1188C6.35952 12.4595 5.59049 11.5225 5.13636 10.4261C4.68224 9.32975 4.56342 8.12335 4.79493 6.95946C5.02644 5.79558 5.59788 4.72648 6.437 3.88736C7.27611 3.04825 8.34521 2.4768 9.5091 2.24529C10.673 2.01378 11.8794 2.1326 12.9757 2.58673C14.0721 3.04085 15.0092 3.80989 15.6685 4.79658C16.3277 5.78328 16.6796 6.94332 16.6796 8.13C16.6796 9.7213 16.0475 11.2474 14.9223 12.3726C13.7971 13.4979 12.2709 14.13 10.6796 14.13Z\" fill=\"#fff\"\/><\/svg>\n\t\t\t\t\t<\/button>\n\n\t\t<button type=\"button\" class=\"practice-search-use-my-location\">\n\t\t\tSearch near me\n\t\t<\/button>\n\n\n\t<\/form>\n\n\n\n\t\t<\/div>\n\n\t\n<h2><b>6. Carrots<\/b><\/h2>\n<p><b>Carrots are high in beta carotene and Vitamin A.\u00a0<\/b><\/p>\n<p>Yes, carrots can provide health benefits for your eyes, as carrots get their orange hue from beta carotene.<\/p>\n<p>Vitamin A is necessary for good vision, as it&#8217;s part of the rhodopsin protein, which helps in the absorption of light by the retina.<\/p>\n<h2><b>7. Sweet potatoes<\/b><\/h2>\n<p><b>Sweet potatoes, like carrots, are high in beta carotene.<\/b><\/p>\n<p>Beta carotene aids night vision, your eyes\u2019 ability to adjust to darkness. Sweet potatoes are also high in vitamin E, an antioxidant.<\/p>\n<p>A sweet potato also contains more than half of your daily vitamin C requirements and a small amount of vitamin E.<\/p>\n<h2><b>8. Beef, Lean Meat and Poultry<\/b><\/h2>\n<p><b>Zinc is abundant in beef, and it has been linked to improved long-term eye health.\u00a0<\/b><\/p>\n<p>Zinc can help prevent age-related vision loss and macular degeneration. Zinc is abundant in the eye, specifically in the retina and the vascular tissue that surrounds the retina.<\/p>\n<p>Lean meat and poultry also contain Vitamin A and zinc, which aid <a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-conditions\/guide-to-blurry-vision-and-headaches\/having-difficulty-seeing-at-night\/\">night vision.<\/a><\/p>\n<h2><b>9. Eggs<\/b><\/h2>\n<p><b>Eggs contain high levels of lutein and zeaxanthin, which can help prevent age-related vision loss.\u00a0<\/b><\/p>\n<p>Eggs are also rich in vitamin C and E, as well as zinc.<\/p>\n<p>The zinc in an egg will help the body utilize the lutein and zeaxanthin found in the yolk and protect the retina from harmful<a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-exams\/why-are-annual-eye-exams-important\/blue-light-and-screens\/\"> blue light,<\/a> while boosting the quantity of protective pigment in the macula, which controls central vision.<\/p>\n<h2><b>10. Water<\/b><\/h2>\n<p>We all know drinking plenty of water can help to prevent dehydration. But what you may not know is that staying hydrated can help to alleviate <a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-conditions\/dry-eye\/what-is-dry-eye-syndrome\/\">dry eye syndrome.\u00a0<\/a><\/p>\n<h2><b>Eating tips<\/b><\/h2>\n<p>You should also consider filling your plate with plenty of other fresh fruits and veggies in addition to these 10 foods.<\/p>\n<p>Aim for at least two servings of fruit and five servings of veggies every day.<\/p>\n<p>Asparagus, berries, broccoli, cucumber, eggplant, radish and zucchini are all excellent alternatives when you want to add diversity to your diet while also maximizing on nutrients.<\/p>\n<p>Colorful foods are fun to eat, and as an added bonus, they\u2019re good for you and your eyes.<\/p>\n<p><strong>LEARN MORE:<\/strong> <a href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-health\/\">Guide to Eye Health<\/a><\/p>\n<p><b><a href=\"https:\/\/www.optometrists.org\/practice-search\/\">Contact an eye doctor near you<\/a> to find out which foods can protect\u00a0<\/b><\/p>\n<p><i>Changing eyesight is an unavoidable consequence of aging, however many studies show that eating healthily can dramatically lower the risk of eye problems.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Certain foods can reduce the risk of age-related decline in eye health by 25%. In 2013, the AREDS, Age-Related Eye Disease Study (2001), study was<\/p>\n","protected":false},"author":1206,"featured_media":17819,"parent":9992,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template-article.php","meta":{"footnotes":""},"categories":[],"tags":[],"class_list":["post-17818","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Foods That Protect Your Eyes - Optometrists.org<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.optometrists.org\/general-practice-optometry\/guide-to-eye-health\/eyes-the-windows-to-your-health\/10-foods-that-protect-your-eyes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Foods That Protect Your Eyes - Optometrists.org\" \/>\n<meta property=\"og:description\" content=\"Certain foods can reduce the risk of age-related decline in eye health by 25%. 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