October 27th, 2016
With the holidays around the corner, there will be many family gatherings and office parties for us to attend and enjoy good food. While we’ve heard that carrots are good for our eyes, there are actually a lot of other foods that are great for our eyes. So with all the upcoming holiday meals we’ll be eating in mind, here are some of our favorite foods that are beneficial to ocular health.
FISH
Fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes and macular degeneration. If you’re not a fan of seafood, taking fish oil supplements is a great way for your body to get the much needed omega-3 fatty acids.
EGGS
We know that egg is a great source of protein, but did you know that the yolk in an egg is full of lutein and zeaxanthin? And studies have shown that because of the yolk’s fat content, it may help in our body’s absorption of an egg’s lutein and zeaxanthin.
LEAFY GREENS
Vegetables like spinach, kale, broccoli and collard greens, are considered super foods for our eyes because in addition to having vitamin C and beta carotene, they also have lutein and zeaxanthin. Recent studies have shown that lutein and zeazxanthin play an important role in our body’s defense against macular degeneration.
FRUIT
We all know fruit is an important part of our diet and source of vitamin C, and our body needs it for general health maintenance. It’s no different when it comes to the eyes, so remember that citrus fruits are especially high in vitamin C content, and berries’ high antioxidant content protects the retina from free radical damage.
WHOLE GRAINS
Whole grains like quinoa, brown rice, and oats are high in vitamin E and zinc, and are important in fighting against macular degeneration. It’s also good to note that they are also foods with a low glycemic index, which helps in the prevention of diabetes and lowering our blood sugar level.
NUTS & SEEDS
If you’re not a seafood lover and can’t stand swallowing fish oil pills, then seeds and nuts are your answer to acquiring omega-3 fatty acids. Foods like pistachios, walnuts, almonds, pecans, sunflower seeds, and flaxseeds are all good options.
BE MINDFUL
Keep your eyes (and the rest of your body) in mind at your next holiday gathering, and look for foods to boost your eye health!