Our eyes, one of the most vital organs of our body, tends to deteriorate as we grow old. But, eating the right foods can play a crucial role in keeping our eyes younger for a longer time.

Nutrition is key to maintaining healthy eye function and staving off age-related macular degeneration (AMD) and other vision-related diseases.

Leafy Greens

Leafy greens like kale, spinach, collards, broccoli, and peas are rich in vitamin C, E & A, carotenoids, and antioxidants, which help repair damaged cells and fight off dysfunctions in the retina that lead to AMD and other eye diseases.

Fruits

Fruits such as oranges, mangoes, and papayas are rich sources of vitamin C, which protects against macular degeneration and aids in the recovery of damaged cells.

Nuts & Seeds

Nuts and seeds are a great source of omega-3 fatty acids that have anti-inflammatory properties and can reduce the risk of AMD.

Foods like walnuts, sunflower seeds, and chia seeds are also rich in vitamin E, which can help slow down the progression of cataracts.

Fish

Fatty fish like salmon, mackerel, and tuna are loaded with omega-3 fatty acids, which help protect the retina and minimize the risk of AMD.

Moreover, these fish also contain vitamin D, which helps improve vision and reduce the risk of age-related eye diseases.

Carrots and Sweet Potatoes

These orange-colored vegetables are known for their high beta-carotene content, which the body converts into vitamin A.

Vitamin A is essential for eye health and helps protect the surface of the eye, making it a vital nutrient to reduce the risk of dry eyes and improve overall eye health.

Egg Yolks

Egg yolks are a great source of lutein and zeaxanthin, which are antioxidants that prevent cataracts, dry eyes and macular degeneration.

Berries

Blueberries, raspberries, and blackberries are rich in anthocyanins and polyphenols, which help protect the eyes against free radical damage. They can also help improve night vision and reduce inflammation.

Garlic

Garlic is a common ingredient used in cooking. It contains sulfur compounds such as allicin, which has antibacterial and anti-inflammatory properties. Garlic helps in reducing inflammation and prevents age-related tissue damage.

Turmeric

Turmeric is known for its anti-inflammatory properties. It is rich in a powerful antioxidant called curcumin which can help prevent tissue damage, delay cataract formation and reduce the risk of AMD.

Dark Chocolate

Dark chocolate contains flavonoids, which help blood circulation to the brain and eyes and reduce inflammation. It is also rich in zinc, which helps absorb vitamin A and protect against macular degeneration.

Conclusion

Incorporating these foods into your diet can improve your overall eye health and minimize age-related eye diseases.

A healthy diet home to plenty of fresh fruits, vegetables and proteins accompanied by staying hydrated can improve not only your eye health but your overall health. Additionally, a multi-vitamin supplement may help to fill any gaps in your diet.