See-Food: Diet Tips for Healthy Eyes

Simple Contacts

We’ve all been there before, seemingly satisfied with our meal when something else catches our eye. Maybe it’s a decadent plate of nachos being delivered to a table nearby, or a picture-perfect pie slice spinning in perpetuity in a diner case—whatever it is, it makes you hungry and you need it, like, right now.

Simply put, how we see the things we eat has a lot to do with how we experience and enjoy them. Alternately, the food we consume can have a major impact on how we see things, and a healthy diet consisting of certain foods can help prevent a number of age-related eye health issues in the long run. So, pick up some of these food items on your next trip to the grocery and enjoy–quite literally–a feast for your eyes.

Carrots and Sweet Potatoes
Because carrots offer a significant amount of known vision-boosters like Vitamin A and beta carotene (which the human body converts to more Vitamin A), they are often seen as the go-to food for healthy eyes–but they’re not alone. Sweet potatoes also contain lots of beta carotene (as you can guess, this pigment is also known for giving certain foods their distinct orange color) as well as age-fighting antioxidants like Vitamin C and Vitamin E.

Leafy Greens
Raw, leafy greens like kale, chard or spinach are a great source of Vitamins C and E, antioxidants that are known to deter age related eye damage, while the presence of lutein and zeaxanthin can help protect your eyes from damage due to harsh lighting.

And, when you’re looking for more ways to get your Vitamin C (which isn’t just for fighting colds, by the way), citrus fruits like lemons, oranges, grapefruits and limes are always a popular source.

Fatty fish like tuna, salmon and anchovies have a high concentration of Omega-3 fatty acids, including DHA and EPA—both of which are essential to retinal health. Some also believe that a boost in fatty acids can reduce problems associated with dry-eyes.

Nuts and Seeds
Like fish, most nuts and seeds (like chia seeds, flax seeds or hemp seeds—all great for stirring into a smoothie or a bowl of overnight oats) contain loads of Omega-3s and are rich in Vitamin E.

If you eat eggs for breakfast every morning, you’re already taking steps towards better eye health. The light-filtering properties of lutein and zeaxanthin (found in the yolk)–paired with a significant boost from Vitamins C, E and Zinc–are great for fighting vision-loss.

Good hydration is essential to a healthy body, and your eyes are no exception. Drinking the recommended amount of water per day (about 2 liters) can help stave off symptoms associated with dry eyes—and will most likely leave you feeling pretty good in general.

Once you’ve optimized your diet, there are many other things you can do to improve or preserve the health of your eyes. Maybe, like most people, you’re dealing with some computer or smartphone related eye strain? Whatever it is, be sure to check our blog for more helpful tips.