eVasan Health Care Tips: Top Foods to Nourish Your Vision

Every year, Vasan Health Care successfully treats thousands of patients experiencing vision problems. While some of these conditions are genetic, many are brought on or exacerbated by poor dietary and lifestyle choices.

A wealth of studies have proven the undeniable link between diet and eye health, with individuals who consume a well-rounded diet of fatty fish and leafy vegetables typically enjoying great vision into their 70s and beyond. Conversely, those who consume a significant amount of processed and high-fat foods often present with conditions like diabetes, which can lead to chronic vision problems over time.

To keep your eyes healthy and your vision bright, turn to these five top foods.

1. Oily Fish

Preliminary research shows that eating fatty fish, such as salmon or mackerel, once a week may be enough to reduce your chance of developing age-related macular degeneration, a leading cause of blindness globally. The Omega-3 fatty acids present in these fish help the body’s cell receptors regulate important functions, such as blood clotting and blood flow. Good blood circulation is vital for maintaining healthy eye tissue. Omega-3 can also reduce inflammation and irritation caused by dry eyes by assisting the function of the eye’s tear-production glands.

2. Citrus Fruits

Citrus fruits, such as oranges or lemons, contain high levels of vitamin C. Vitamin C is an antioxidant that plays an important role in protecting our cells from oxidative stress. Oxidative stress, caused by free radicals, is a leading cause in the development of age-related eye conditions, such as cataracts and macular degeneration.

Citrus fruits also contain plant compounds, known as bioflavonoids, which are rich in antioxidant and anti-inflammatory properties. Bioflavonoids can combat the risk of eye conditions by neutralizing inflammation in the eye tissue. Some bioflavonoids have even been shown to promote collagen synthesis, which can contribute to the maintenance of healthy eye tissue and delay age-related degeneration.

3. Nuts & Legumes

Nuts and legumes, such as walnuts and lentils, are another great source of Omega-3 essential fatty acids. Nuts (almonds are especially potent) also contain high concentrations of vitamin E, which can offer the eyes protection from oxidative stress.

Chickpeas and other legumes are rich in zinc. Zinc is a mineral that can help us maintain good retina health by increasing the production of melanin, the pigment that protects our eyes from harmful UV rays.

Nuts and legumes also have the added benefit of being very high in dietary fiber, which can assist with the regulation of blood sugar levels, in turn reducing the chance of developing conditions like diabetes, which negatively impact eye health.

4. Leafy Green Vegetables

Dark leafy greens, like spinach and kale, are an important part of any healthy diet. These vegetables contain an array of vital nutrients, which can improve everything from concentration to eye health.

Leafy green vegetables can increase your body’s allocation of lutein and zeaxanthin. Lutein and zeaxanthin are two compounds that exist in the macula (responsible for central vision) and essentially function as SPF for your eyes. By absorbing damaging UV rays, these compounds protect the retina and surroundings from oxidative damage.

Leafy greens are also rich in other key vitamins associated with good eye health, such as Vitamin E, Vitamin A, Vitamin C and Vitamin K.

5. Carrots

Carrots have long been associated with maintaining perfect vision. The presence of lutein can offer macula protection, while moderate levels of Vitamin C tackle free radical damage.

Carrots also contain beta-carotene, which gives them their vibrant orange coloring. The body converts beta-carotene into Vitamin A. Vitamin A is responsible for producing rhodopsin, the pigment in the eye that is required for night vision. A deficiency in Vitamin A can lead to night blindness, though addressing this deficit can often reverse the condition.

Having a nourishing and well-rounded diet is a prerequisite for maintaining vibrant vision as we age. The consumption of fatty fish, citrus fruits, nuts, legumes and leafy greens has been shown to significantly reduce the likelihood of developing vision conditions, such as age-related macular degeneration, diabetic retinopathy, and cataracts. Support your eye health by incorporating more of these superfoods into your diet today.