Forget Losing Weight: Diet For Eye Health!

That New Year's resolution to eat better won't only help you lose weight, but you could consider it a diet for eye health as well.

Poor diet can lead to diseases such as diabetes and high blood pressure, while a healthy diet can improve those conditions. While some eye diseases are genetic, a healthy, well-balanced diet high in fruits, vegetables, vitamins and minerals may help reduce your risk of certain eye problems.

According to Harvard Medical School, vitamins, minerals, and other nutrients found in food play a role in preventing two common causes of vision problems: cataracts (cloudy areas of the eye lens) and age-related macular degeneration (deterioration of the part of the eye that controls central vision). So what should you include in your diet for eye health? Here are some super foods that are eye-healthy, nutritious and delicious.

Leafy Greens: Some of the nutrients thought to protect vision include antioxidants and minerals, lutein and zeaxanthin and the omega-3 fatty acid docosahexaenoic acid (DHA). Leafy green vegetables such as broccoli, brussel sprouts, collard greens, spinach, kale and romaine lettuce are packed with lutein and zeaxanthin, so a salad or extra serving of them at lunch and dinner will boost your intake.

Orange Fruits and Veggies: We all remember the old saying that carrots are good for your eyesight, right? That may be true. Carrots and other orange-colored fruits and vegetables contain beta-carotene which is a type of vitamin A that helps protect your retinal function.

Eggs: These breakfast staples do double duty when it comes to a good diet for eye health. The yolk is a good source of lutein and zeaxanthin and also contains zinc which can help reduce your macular degeneration risk.

Citrus and Berries Blueberries are touted as a superfood and they pack plenty of vitamin C which has been shown to reduce the risk of developing macular degeneration and cataracts. Oranges, grapefruit, nectarines, strawberries and raspberries are all good sources.

Almonds According to the AAO, vitamin E is a good nutrient to include in your diet for eye health as it slows macular degeneration. Two handfuls (two ounces) of almonds can provide your daily dose of E.

Fatty fish Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome, According to the American Academy of Ophthalmology, some people may find dry-eye relief by supplementing their diet with omega-3 fatty acids, which are found naturally in foods like oily fish (salmon, sardines, anchovies) and flax seeds. You can also ask your eye doctor about taking supplements of omega-3 fatty acids.

For questions or comments, contact Woodhams Eye Clinic.