Foods that promote healthy eyes

Eating plenty of tomatoes, kale, spinach, and other leafy greens can help you maintain the youthful appearance of your eyes.

The eyes have many blood vessels, so a heart-healthy, low-fat diet is crucial for keeping the eye's blood vessels healthy. Foods rich in antioxidants are also known to help protect the eyes from age-related macular degeneration (ARMD).
Tomato

Tomatoes contain carotenoids and lycopene, which give the fruit its vibrant red color. Research shows that lycopene in eye tissue helps prevent damage caused by light to the retina and other areas of the eye.

Photo: verticalhydroponic.com

Tomatoes also contribute an excellent source of vitamin C to protect eyesight. Cooked or fresh tomatoes eaten with a little olive oil will help promote the absorption of lycopene. Researchers suggest that eating foods rich in antioxidants is better than taking eye supplements.
Spinach, kale, leafy greens

Spinach and kale, leafy green vegetables, are rich in antioxidants stored in the macula—lutein and zeaxanthin. The macula is part of the retina that acts as a natural sunscreen, shielding the eye from harmful light. Lutein and zeaxanthin absorb blue light that damages the retina.

These nutrients also help the eyes detect contrast better, so eating foods rich in these antioxidants not only improves vision but also helps maintain your eyesight long-term. Lutein and zeaxanthin are fat-soluble, so eating green vegetables with olive oil will help ensure that you absorb these nutrients better.

Egg

Like spinach and other leafy green vegetables, egg yolks are also a good source of lutein and zeaxanthin. In one study, researchers found that lutein levels increased by 26%, while zeaxanthin levels increased by 38% when eating one egg a day.

Egg yolks are also a natural source of vitamin D, which may reduce the risk of ARMD.

Salmon

Salmon is one of the best sources of omega-3 fatty acids, which are essential for maintaining healthy eyes. Omega-3s have been shown to reduce the risk of ARMD and help treat dry eye disease.

An ophthalmological study has shown that a diet rich in omega-3 fatty acids reduces the risk of macular degeneration by 38%. Salmon is also a natural source of vitamin D, which is beneficial for eye health.

Olive oil

A diet low in unhealthy fats helps prevent retinopathy. Some studies suggest that a diet (fish, plant-based foods, and healthy fats) is considered good for eyesight.

Corn

Yellow corn is an excellent source of lutein and zeaxanthin. These natural yellow pigments are lost during macular degeneration.

Scientific studies have shown that lutein and zeaxanthin levels in the blood of older adults increase significantly when they eat corn, carotenoid-rich fruits, and green vegetables. This significantly reduces the risk of losing these yellow pigments.

The study even found that women who ate most fruits and vegetables, including yellow corn, reduced their risk of developing cataracts.

Pistachios

Pistachios contain lutein and zeaxanthin and also pack a significant amount of vitamin E, which is essential for eye health. The monounsaturated and polyunsaturated fats in pistachios also help enhance the absorption of carotenoids.

In fact, one study showed that people who added pistachios to their diet significantly increased their lutein levels.

According to Dan Viet/Cookinglight - NT