Apart from changing our lifestyle, what we eat may also affect what we see when it comes to protecting our vision. A good eating habit can first lower the risk of getting age-related eye diseases and provide more nutrients in the retina, helping to prevent eye diseases. Secondly, eat well may also be useful in alleviating the seriousness of eye diseases, as some ingredients of food with the function of slowing down the process of oxidation and Aged-related macular degeneration (AMD). According to the American Academy of Ophthalmology (AAO) (2020), the following nutrients found in food are linked to lower the risks of having eye problems.
TIPS ON EATING FOR EYE HEALTH
There are more than 200 eye conditions, ranging from common problems to rarer diseases. With the pandemic-fueled rise in working or studying from home and the increasing usage of digital devices, the slow deterioration of eye health across all age groups comes along. It’s time to pay attention to eye health!
Nutrients Good for Eye Health
VITAMIN A, C & E
These ingredients can usually be found in many vegetables, fruits, nuts, and seeds. They are natural antioxidants that keep us healthy by delaying or slowing down oxidation, which causes aging or cell death. Studies show that a diet rich in foods with antioxidants may reduce your risk of developing cataracts.
ZINC
Zinc is commonly found in red meat, shellfish, and eggs. Like Vitamins A, C and E, zinc may help prevent macular degeneration and cataracts.
LUTEIN AND ZEAXANTHIN
Lutein and Zeaxanthin could be found in most fruits and vegetables, especially yellow and orange varieties and leafy greens. Egg yolks are even richer source of these nutrients. Lutein and Zeaxanthin are carotenoids found in the retina. Dietary intake of these nutrients is shown to have antioxidant properties and improve the pigment density in the macula, and it is a win for your eye health.
OMEGA-3 FATTY ACIDS
This ingredient is very common in coldwater fish, flaxseed and walnuts. Omega-3 fatty acids is important to retinal health and it can reduce your chance of getting age-related eye diseases and dry eyes. Studies found that people who ate fish rich in omega-3 fatty acids at least twice per week can lower AMD risk or its progress and less likely to get AMD-related diseases. Moreover, adding omega-3 fatty acids to your diet may provide relief in lower the chance of dry eye because it helps us to produce more tears to keep your eyes lubricated and comfortable.
SOURCES：
AMERICAN ACADEMY OF OPHTHALMOLOGY (NOV 2, 2020). DIET AND NUTRITION. RETRIEVED FROM : https://www.aao.org/eye-health/tips-prevention/diet-nutrition
HARVARD HEALTH PUBLISHING, HARVARD MEDICAL SCHOOL (AUG 1, 2013). TOP FOODS TO HELP PROTECT YOUR VISION. RETRIEVED FROM: https://www.health.harvard.edu/staying-healthy/top-foods-to-help-protect-your-vision
MEDICAL NEWS TODAY: https://www.medicalnewstoday.com/articles/321226
Top 10 Foods Good for Eye Health
BROCCOLI & BRUSSELS SPROUTS
LEAFY GREEN VEGETABLES (E.G. KALE, SPINACH) CITRUS FRUITS (E.G. KIWI FRUIT, ORANGES,
CITRUS FRUITS (E.G. KIWI FRUIT, ORANGES, GRAPEFRUITS)
SHELLFISH (E.G. OYSTER, SCALLOP)
RED MEAT (E.G. BEEF, PORK)
EGG
COLDWATER FISH (E.G. SALMON, TUNA, SARDINES)
SEEDS (E.G. FLAXSEED, SUNFLOWER SEEDS)
NUTS & LEGUMES (E.G. ALMONDS, WALNUTS, CHICKEN PEA, LENTILS)
CARROTS & SWEET POTATOES
SOURCES：
美國眼科醫學會: https://www.aao.org/eye-health/tips-prevention/diet-nutrition
哈佛大學醫學院: https://www.health.harvard.edu/staying-healthy/top-foods-to-help-protect-your-vision
MEDICAL NEWS TODAY: https://www.medicalnewstoday.com/articles/321226
