9 Foods That Will Help Improve Your Eye Health

Everyone wants to have healthy eyes. And being the generation with screens constantly in front of us, it is extremely important for us to consider ways to improve our eye health. Studies show that excessive screen time leads to eye strain, which results in eye dryness, irritation, fatigue, and blurred vision.

So since we’re basically set up for poor eye strength in this day and age, what foods are best for improving eye health? Take a look at this list to find out.

1. Certain Types of Fish

goody, meat, shrimp, wasabi, tuna, rice, sashimi, fish, seafood, salmon, sushi
Photo Courtesy of Jocelyn Hsu

If you don’t consider yourself a “fish person,” now’s the time to convert. Fish such as salmontuna, and sardinesare rich in Omega-3 fatty acids, which have been shown to reduce the risk for dry eye syndrome and retina damage. Plus, with the right recipe, they’re pretty delicious too!

2. Leafy Greens

vegetable, lettuce, herb, arugula, salad, spinach, mizuna greens, dandelion greens
Photo Courtesy of Ellen Gibbs

It’s not breaking news that leafy greens are good for you, but did you know they’re good for your eyes too? Things such as spinach, kale, and collard greens are rich in carotenoids, including lutein and zeaxanthin. These help with stem development of macular degeneration and prevention of cataracts.

3. Nuts

cereal, corn, wheat, pasture, groats, sesame seed
Photo Courtesy of Amy Yi

Why should we all be nuts about nuts? Because these tiny treasures are also rich in omega-3 fatty acids, as well as Vitamin E. Nuts help with dry eye syndrome, retina damage, preventing cataracts, and just generally improving eye health.

4. Eggs

egg yolk, chicken, egg
Photo Courtesy of Kristine Mahan

Those yummy omelets you’ve been eating aren’t just insanely delicious. Eggs contain lutein and the notorious Vitamin A. Lutein prevents cataracts and macular degeneration. Vitamin A protects against night blindness and dry eyes — so get crackin’!

5. Whole Grains

corn, pasture, flour, barley, rye, wheat, cereal
Photo Courtesy of Sarah Silbiger

Grains such as quinoa and brown rice contain vitamin E, zinc, and niacin. These prevent cataracts, macular degeneration, and night blindness. They also increase blood flow to the optic nerve. But really, do you have to be told twice to enjoy a bowl of pasta?

6. Citrus Fruits & Berries

lemon, sweet, blood orange, citrus, grapefruit, juice
Photo Courtesy of Jocelyn Hsu

These bright fruits are more than just a pretty face. Citrus fruits such as grapefruit or oranges, as well as berries, are high in Vitamin C. This may reduce the risk of cataracts, macular degeneration, and glaucoma. They are also high in bioflavonoids, which give them their bright colors, and are essential for human health.

7. Legumes

coffee, cereal, espresso, beans
Photo Courtesy of Rose Gerber

Black-Eyed Peas aren’t just a cool band; legumes such as kidney beans, black-eyed peas, and lentils are high in bioflavonoids and zinc. These protect the retina and lower risk of macular degeneration and cataracts.

8. Lean Beef

pork, beef, meat, vegetable, soup
Photo Courtesy of Shun Matsuhashi

Lean beef is generally high in zinc, which helps with the absorption of Vitamin A, playing a very important role in eye health. It is also known to reduce the risk of age-related macular generation.

9. Any Colorful Fruits and Vegetables

pepper, carrot, tomato, vegetable
Photo Courtesy of Christin Urso

Ever hear the saying “eat a rainbow?” No, we’re not talking Skittles. Fruits and veggies such as carrots, tomatoes, strawberries, and melons are rich in carotenoids. These may reduce the risk of certain eye diseases. These also contain beta-carotene, which is converted into Vitamin A in the body, and provides similar health benefits.

We have SO many wonderful options for foods that will improve our eye health. If you’re consuming a nutritious, balanced diet that contains whole grains, lean meat, and a colorful plate, you have the opportunity to not only strengthen your eyes, but develop a healthy lifestyle with an infinite amount of benefits.

(Note: This article was first published it as a Spoon University article.)

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