Most of us take our eyesight for granted, even those who wear glasses on a daily basis! When we are shopping for food or planning meals, we might consider what foods are good for our digestive system or our heart health, but we rarely think about what foods might help maintain our eye health. However, maybe we should – as in today’s technology-heavy world of screens and bright lights, our eyes suffer from a lot of strain.
Our eyes are also very susceptible to something known as oxidative stress, which occurs when the body cannot correctly counteract free radicals which are unstable molecules that can break down healthy tissue in the body. One of the main ways to counteract oxidative stress is to provide your body with essential nutrients, minerals and antioxidants to help to prevent further stress and damage. Therefore, taking some time to include some foods that will benefit your eye health is an essential part of maintaining your eye health in the long run. But what nutrients should you be considering for proper eye health?
Evidence suggests that Vitamin C can play an essential role in improving and maintaining eye health. In the eye, there is a clear liquid called the aqueous humour, which nourishes the lens and carries nutrients to the structures of the eye. It has an extremely high concentration of Vitamin C and it is thought that a deficiency in this vitamin can lead to worsening eye health and may be a contributing factor in the development of cataracts. Vitamin C can be found in fruits and vegetables such as broccoli, bell peppers, and citrus fruits.
Omega 3 Fatty Acids
Omega-3 fatty acids are thought to assist with vision development in childhood and the continual retinal function throughout your life. They are also suggested to help those who suffer from dry eyes by improving the formation of tear fluid, as well as helping to prevent other eye diseases in the long run, for example, diabetic retinopathy. Omega-3 fatty acids can found in fatty fish such as tuna, salmon, mackerel, and sardines as well in nuts such as walnuts and Brazil nuts.
Vitamin A is considered to be essential to maintaining your photoreceptors, which are the cells in your eyes that sense light and is thought to help to reduce your risk of eye infections. A vitamin A deficiency is believed to contribute to night blindness and dry eyes, among other conditions. Vitamin A can be found in animal products such as liver, eggs, and milk, as well as vegetables like kale, carrots, and sweet potatoes.
A balanced diet with a lot of nutrient-dense foods is the best way to ensure that your body can maintain your eye health. Try to incorporate foods which are high in Vitamin C, Vitamin A, and Omega-3 fatty acids in order to give your eyes the best chance of performing correctly.
If you would like to discover more about nutrition, then you need to do our Specialised Nutrition Course. For more information, please follow this link.