By now you know that eating right is good for your health — but did you know this includes your eye health? A growing body of research shows that a healthy diet not only keeps your vision strong, but can also help stave off certain eye conditions such as cataracts and age-related macular degeneration (AMD). With this in mind, trusted New York LASIK surgeon Dr. Sandra Belmont of Belmont Eye Center would like to share the top foods to include in your diet for good eye health.
Kale, like other leafy green vegetables, is rich in lutein and zeaxanthin, two antioxidants that have been found to lower the risk for age-related macular degeneration and cataracts. Other good sources of lutein and zeaxanthin include spinach, broccoli, peas and avocados.
Cold-water fish like salmon are rich in omega-3 fatty acids, which can help reduce the risk of developing macular degeneration and cataracts. Some studies show omega-3 fatty acids can also help protect against dry eyes. Other cold-water fish to include in your eye-friendly diet include tuna, sardines and halibut. If you don’t like fish, you can get your dose of omega-3 by taking fish oil supplements or vegetarian supplements that contain black currant seed oil or flaxseed oil.
Nuts like pistachios, walnuts and almonds are also rich in omega-3 fatty acids. They are also high in vitamin E, which has been found to boost eye health. In addition, one study found people who eat a diet rich in vitamin E can lower their risk of developing advanced stages of macular degeneration.
Citrus fruits like oranges are high in vitamin C, an antioxidant essential to eye health. Several studies have found that vitamin C is important in healthy eye function as well as preventing or slowing down the progression of cataracts and macular degeneration. Other fruits high in vitamin C include grapefruit, tangerines and lemons.
Eggs are chock-full of eye-friendly nutrients and vitamins including lutein and vitamin A. One study found that lutein levels increased by 26 percent while zeaxanthin levels increased by 38 percent when participants ate one egg per day. Vitamin A has been found to help protect against night blindness and dry eye.
To learn more tips for healthy eyesight, schedule an appointment with Dr. Belmont. Please call Belmont Eye Center at (212) 486-2020.