You can obtain the minerals and vitamins your eyes need by filling your plate with colorful fruits and vegetables, fish and healthy oils.
When composing your grocery list, consider some of these eye-healthy entrees and sides:
Salmon contains fat, but not all fat is unhealthy. In fact, your eyes require omega-3 fatty acids to prevent dry eye and macular degeneration. Fatty acids also facilitate proper drainage of inner eye fluid to prevent glaucoma. Salmon and other oily fish contain rich levels of omega-3 fatty acids, so look for some recipes with salmon, tuna, trout, mackerel or herring for your entrée.
Instead of a traditional baked potato to accompany your fish, try a baked sweet potato with a sprinkle of cinnamon and a small amount of real butter. It’s a perfect accompaniment to a piece of flavorful fish, and your eyes will benefit from the beta-carotene and vitamin E. These essential antioxidants protect your eyes from UV damage and environmental toxins that can contribute to cataracts.
Carrots may not cure all your vision problems, but they can help you maintain high levels of vitamin A. This critical antioxidant is an essential ingredient in rhodopsin, a unique protein that allows the retina to absorb light.
Citrus and Leafy Greens
Citrus fruits are full of vitamin C, and leafy greens contain vitamin C, lutein and zeaxanthin. These powerful antioxidants can prevent premature cataract development and can counteract the natural effects of aging. For an extra dose of nutrients, prepare a green salad of spinach and kale topped with sliced oranges and a sprinkle of walnuts (which contain healthy oils that lubricate the membranes of the eye).
Call an Ophthalmologist Near You
A nutritious diet, regular exercise and routine eye exams offer powerful protection against eye disease. Call your ophthalmologist if it has been more than a year since your last comprehensive eye exam. Many eye diseases do not exhibit symptoms in early stages and, if not detected, can cause permanent vision loss. Call your eye care center for an appointment today.