Bard Optical

What’s On Your Plate? A Guide to Eating Right for Healthy Vision

Could achieving 20-20 vision be as simple as eating the perfect plate of food? If only! While there are plenty of trendy diets and food advice out there, a lot of so-called “superfoods” and Paleo-this, Weight Watchers-that boil down to basics. Get the nutrients your body needs.

Vegetables: Leafy greens like spinach and kales contain lutein and zeaxanthin. While those contain the highest amounts, Swiss charch, collard greens, broccoli, and Brussels sprouts are also good sources. Lutein and Zeaxanthin are crucial nutrients for eye health – found in high concentrations in the central part of your retina (macula). By eating these foods, you’re giving a boost to your central vision and helping blue light absorption – you know, from the screen, you’re reading this on right now.

Fruits: Blueberries, or citrus fruits like oranges and lemon, contain many vitamins important to overall health – and your eyes. Giving your body the boost in Vitamins A, C, and E, help prevent many common eye diseases, including those that don’t exhibit symptoms – such as Diabetic Retinopathy.

Meats: Oily Fish – think salmon, tuna, mackerel, or sardines – offer a bountiful source of omega-3 fatty acids. They help protect against dry eyes, macular degeneration, and cataracts. If you don’t like the taste of fish, taking a fish-oil supplement can help out, too.

 Other good sources: Egg yolks, like leafy greens, are a rich source of lutein and zeaxanthin. Pistachios, walnuts, and almonds are rich in omega-3 fatty acids and vitamin E to boost your eye health. Legumes, like kidney beans and black-eyed peas, offer a lot of zinc that protects the retina and lowers your risk of developing cataracts as well.

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