What are the best foods for eye health?
Your diet is composed of a variety of foods that all play a part in protecting your body. Eating the right foods for eye health helps promote eye health, especially your eyes. Your diet should provide you with these six nutrients: Good Omega-3 Fatty Acids Fish like salmon and tuna contain high amounts of DHA and EPA omega-3 fatty acids, which provide natural benefits to your eyes.
How to get vitamin A through food
Vitamin A is an important nutrient to get in your diet as part of your daily vitamin intake. But did you know there are also specific ways you can increase the amount of vitamin A you absorb from your food? You can do this by adding foods to your diet that are high in vitamin A such as fish, pumpkin, spinach, or orange juice. Eating foods that are high in vitamin A can help increase your levels of the vitamin. Vitamin A deficiency is a major cause of blindness, especially in developing countries and pregnant women. If you don’t get enough vitamin A in your diet, your eyes can look red and uncomfortable, so let’s find out how to get the most of the nutrient!
Vitamin E-rich foods
As a rule, vitamin E supplements can be helpful for eye health, but this natural ingredient is one of the best foods for eye health. It’s important to keep your vitamin E intake up. In one study, people with low vitamin E levels saw improvement in eye-related functions after supplementation. While these supplements are certainly helpful, you can also get plenty of the vitamin from some fresh, organic, and colorful fruits and vegetables, including spinach, almonds, and avocado. Vitamin C Vitamin C is known for helping to prevent colds, a little of which makes its way into your diet from eating fruits and vegetables.
Take a multivitamin
Its found that people who take a multivitamin have an increased risk of contracting certain eye conditions, such as macular degeneration, cataracts, glaucoma and presbyopia. By getting your daily nutrients from the following nutrients instead of the ones in a multivitamin, you can help reduce your risk of eye conditions: Minerals: the EPA and DHA found in fish, veggies, nuts, seeds and sesame seeds, garlic, asparagus and strawberries can all help protect your eyes from damage. Plant-based omega-3: These are the EPA and DHA, the same type of fat that’s found in salmon and other fish. Omega-3s are an anti-inflammatory and are believed to protect your eyes from free radicals, which can damage the retinas and reduce their protective abilities.
What are healthy sources of Omega 3s?
- Eat more fish Omega 3 fatty acids are vital for maintaining healthy eyes and brain function. One of the best sources of omega 3s is fish, specifically wild salmon and trout. 2. Limit Omega 6s Omega 6 fatty acids are potent inflammatory agents that may damage the cells that line the inner lining of your eyes. They also stimulate your immune system, which can lead to eye conditions like dry eye. 3. Eat plant foods Many plant foods contain small amounts of omega 3 fatty acids like flax seeds, chia seeds, and walnuts. Make sure you choose them in moderation because they are high in calories and fat.
How much Omega 3 should you take?
It’s estimated that many people eat fish a couple times a week. Omega-3 fatty acids, especially DHA and EPA, promote eye health,prevent dry eyes, heart disease, and stroke. A good source of DHA is cold water fish, such as salmon. However, you don’t have to eat fish all the time. Healthy adults should get at least 7-10 grams of Omega-3s a day to see the most benefits. You can’t live without your eyes. Make sure to keep them as healthy as possible.