Written by Aaron Barriga from Insight Vision Center, experts in ophthalmology and eye care 

Remember the times you spent staring at your lunch, infuriated with mom for serving those carrots and beans? Well, it was not all a saga when your parents told you that you would grow a pair of night vision goggles if you finished the last bit of spinach. It is rightfully said, ‘You are what you eat’ as specific nutrients do play a significant role in maintaining healthy vision by preventing cataracts, macular degeneration, and retinopathies. Vitamins C and E, carotenoids, omega-3 fatty acids and trace mineral zinc is essential for our eyes.

A little change in your diet with the inclusion of more vegetables, nuts, fruits, and fish can drastically reduce your eye-disease risk. Vitamins and minerals in various foods protect your body and vision in the long run.

Here’s a list of five superfoods which will help keep your eyes healthy:

1. 1. Carrots:
      Yes, carrots hold the first position in the list of superfoods for eyes. All orange fruits and vegetables get their colour from beta-carotene which is the forerunner of vitamin A. Try to consume at least one carrot a day since it helps to absorb the light energy that passes into the eye and regulates to low light levels when its dark. So, start crunching on those carrots for sharper eyes and better vision.
   2. Almonds:
      These nuts are packed with vitamin E which protects your eyes from severe damage. It has so much goodness that it delays the progression of cataracts, which means it helps protect cells in the body from oxidation. Sprinkling a handful of chopped almonds on your cereal or eating whole ones as a snack is the best way to assimilate almonds daily.
   3. Eggs:
      The yolk in eggs are rich in lutein, zeaxanthin and zinc which helps reduce macular degeneration risk. Zinc contributes for the health of the retina helping your eyes to see even at night. Eggs are rich in vitamin E which lowers your chance of getting a serious eye condition. Eggs are versatile too as they work for breakfast, lunch and dinner, they fit in everything right from salads to sandwiches.
   4. Spinach:
      Deep greens are packed with vitamin C, and full of lutein and zeaxanthin. These antioxidants act as a natural sunscreen for your eyes protecting it from harmful UV rays. Incorporating at least 100gms of spinach every other day in the form of raw salads or steamed with hot meals will reduce the risk of age-related macular degeneration.
   5. Fish:
      Tuna, salmon, mackerel, anchovies and trout are rich in DHA. It is a fatty acid found in your retina. This will prevent dry-eye syndrome which is a common occurrence with people aged 18 and above. Foreign body sensation is the feeling of having grit or something ‘in’ your eye. So, the consumption of oily-fish (rich in omega-3) once or twice a week will help reduce the risk of degeneration of your eyes.

Along with getting the most from what we eat, we must also manage our blood sugar, maintain a healthy weight and wear sunglasses when we are outdoors. We can protect the health of our eyes by getting an eye exam every year. Combining good food with regular eye check-ups will increase your resistance and keep problems at bay.

About Aaron Barriga

Aaron Barriga works for Insight Vision Center, an Ophthalmology Center in California. With a knack for understanding medical procedures and an interest in eye and vision health, Aaron loves to share what he knows and what he learns. He blogs to inform readers about the latest eye care technology and other topics related to eye care, especially LASIK.