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How to Eat for Better Eyesight

By Sara Butler

You may think that healthy vision is all about your eyes, but the truth is that healthy vision starts with what you eat. That's right, a healthy, well-balanced diet that's rich in antioxidants and vitamins is just what the eye doctor ordered to help keep your eyes, as well as your vision, healthy. Here's how to eat your way to healthier eyes.

The Key Nutrients

There are three vitamins that can help keep your eyes healthy. They are Vitamin C, Vitamin A, and Vitamin E. These antioxidant vitamins help your body to fight back against the free radicals that can cause diseases that impact the eyes such as cataracts and age-related macular degeneration.

Another key nutrient to your eyesight is a group of plant pigments called carotenoids. These are prevalent in foods that are naturally red, orange, and yellow. The most famous carotenoid is beta carotene, which your body turns into Vitamin A to help keep your vision healthy.

There are a couple of other carotenoids, zeaxanthin and lutein, that are also important to the health of the structures inside your eyes, specifically the retina and lens. Diets rich in these carotenoids can help slow the development of certain eye diseases and help to improve vision.

Finally, omega-3 fatty acids are important to your eye health. DHA, one type of omega-3 fatty acid, helps to keep your eyes healthy by reducing inflammation. It can also work to protect your eyes against the aging process.

What to Eat

So, what should you be munching on for the health of your eyes? Here are a few things for you to try:

  • Kale - Kale is full of Vitamin C, beta carotene, zeaxanthin, and lutein. But you'll get more from kale if you pair it with a healthy fat. Add a little extra virgin olive oil for good measure. If you're not a huge fan of kale, then other leafy greens will do such as spinach or turnip greens. Even eggs have it.
  • Citrus - Vitamin C is a star in the world of eye health, so it makes sense that fruits known as high in Vitamin C such as citrus fruits are going to be a go-to. Lemons, oranges, tangerines, and grapefruit will provide the Vitamin C you need for healthy eyes.
  • Salmon - Want to get plenty of omega-3 fatty acids in your diet? Then look no further than salmon! Have it at least twice per week for your eye health.

There are many things you can do to contribute to your eye health -- and healthy eating is one of them.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Queen Creek, Ariz.

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