Foods for Eye Health

April 23, 2010

Nutrition for Eye Health

Healthy eating habits can promote good overall sound mind and body. This includes preventing and protecting your eye health and vision.  By being mindful of what you eat and practice good eye care you can prevent harmful effects and reduce eye diseases.  Maintaining good eye health and vision is as easy as eating fish, fruits, vegetables and wearing sunglasses.

  • Fish – cod, mackerel, salmon, sardines, tuna.  The good fats from fish oil not only good for your heart but can help with dry eyes, and preserve eye sight. Omega-3 fatty acids decrease inflammation which is thought to be the precursor of many illnesses including vision loss.  Try to eat fish 2-3 times a week. We are talking about steam, baked, broil or grilled fish NOT deep fried.
  • Fruits and vegetables of every kind, the fresher the better. Eating this group is the best healthy eye diet.  I’m sure you have heard eating carrots is good for your night vision. You can’t just eat only carrots.  Eat a rainbow for your eye care diet! The different colors indicating different nourishing and healthful components. They are vitamins and mineral rich, especially vitamin A, C, E and beta-carotene.   The leafy greens are loaded with powerful vision preserving components like lutein and zeaxathin.
  • Garlic, onions, shallots – These are high sulfur containing foods that are beneficial for the lens of the eyes. Use more of these to flavor your food instead high sodium table salt.
  • Avoid– eating foods with MSG and other food additives, preservatives.

Healthy eye care:

  • Lessen strain on your eye by taking frequent breaks from computer work, TV watching.  Read with adequate lighting.
  • Wear protective glasses when working with anything that might fly into the eyes such as frying with grease, yard work, and woodwork.
  • Protect your eyes from UV rays when outdoors, even when it’s cloudy. I wear a hat as well as sunglasses with 100% UV A and B protection. You can get them clear or very light shade.

Do not put unwashed hands in your eyes to prevent eye infections such as rubbing during an itch.  Use a clean cloth, Kleenex, or a clean part of you clothing.  Be careful especially when you have been outdoors in contact with soil, and plants. Micro-organism like bacteria in bird droppings, and worms can easily infect the eye and cause permanent damage.

Exercise is the magic pill that is good for everything. The eyes need oxygenation too and good circulation is necessary for that.  A daily walk in fresh air will count.  No need to join expensive gym or hire a personal trainer unless you want to and can afford it. on your eye by taking frequent breaks from computer work, TV watching.  Read with adequate lighting.

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