Foods That May Help Keep Eyes Healthy

Your vision is so important, and the foods you eat may help to keep your eyes healthy. Your eyes require vitamin A for normal vision, and research indicates that nutrients such as vitamin C, vitamin E, beta carotene (vitamin A precursor) and an antioxidant called lutein may help to reduce the risk of advanced age-related macular degeneration -- a leading cause of blindness in the elderly. Other studies suggest that omega-3 fatty acids may help protect eyes from retinal degeneration and ease the discomfort of dry eyes.

The researchers used large amounts of nutrients in these studies -- similar to what you may find in specially formulated dietary supplements. However, there are some superfoods that are high in some of these eye-protecting nutrients and pack a powerful nutritional punch.

Carrots provide vitamin A and its precursor, beta carotene. Vitamin A helps keep the surface of your eyes and eyelids healthy, and beta carotene is a potent antioxidant that protects the cells of your eyes (and the rest of your body) from free radical damage due to pollution and excess sun exposure.

Carrots

Carrots are also good for your health overall, because they are a good source of potassium and fiber while being low in calories and almost fat-free. Potassium is important for keeping your body fluids in balance and fiber keeps your digestive system functioning normally. Carrots also contain falcarinol, a substance that has been shown to slow the growth of cancer cells in lab research.

Enjoy carrots as a healthy snack by serving carrot sticks with a healthy low-calorie veggie dip. You can also consider adding chopped carrots to the top of a salad or including carrot side dishes as part of a healthy meal.

Sweet Potatoes

Sweet potatoes are also rich in vitamin A, beta carotene, potassium and fiber, just like carrots. Their sweet flavor makes them a favorite at mealtime, so it's easy to get all that good nutrition into your diet without the usual bitter flavor that green vegetables tend to have. Serve sweet potatoes baked with a bit of olive oil, or with just a touch of a sweet glaze. Their sweet flavor also blends well with onions and nuts. You can also take a break from regular French fries and make sweet potato fries instead, with a little bit of molasses drizzled on the top

Strawberries

Strawberries are packed with vitamin C, and they also offer folate (a B vitamin), fiber, and an array of phytochemicals, some of which may help to prevent cancer.

Vitamin C was one of the nutrients used in the Age-Related Eye Disease Study -- a major clinical trial sponsored by the National Eye Institute. Vitamin C is an antioxidant, and your body needs it to make connective tissue and for healthy blood vessels, including those found in your eyes.

Strawberries make a great snack just as they are, or they can also be topped with a dab of whipped cream and chopped nuts for a healthy sweet treat. Or add strawberry slices to a bowl of oatmeal or on top of a salad.

Oranges

Oranges are well known as an excellent source of vitamin C and potassium, and they also contain fiber, calcium and folate.

Oranges will do more than help keep your eyes healthy. The folate found in oranges, other fruits and green leafy vegetables is essential for early neurological development in embryos, so women who are pregnant or might become pregnant need to get plenty of folate from their foods (or take folic acid supplements).

The potassium and fiber will help to keep your heart healthy and the vitamin C is important for immune system function, strong connective tissue and healthy blood vessels.

With their tough protective peels, oranges make great take-along snacks. You can also enjoy a glass of orange juice any time.

Almonds

Almonds contain vitamin E, along with monounsaturated fatty acids similar to those found in olive oil.

Almonds, like other nuts, are both nutrient-dense and energy-dense. As such, you don't need to consume large portions to get their benefits. The combination of protein and healthy fats help keep you satisfied, so a small handful of almonds makes for a great between-meal snack. Be sure to watch your portion size, though. While one handful is good, you don't want to eat a whole can of almonds -- look on the label for serving size information.

Raw or blanched almonds make a terrific snack or can be tossed on top of a salad or cooked green vegetables. Store your almonds in the refrigerator to prevent the fats from going rancid. You can also buy roasted almonds. But for the freshest flavor, you can toast your own almonds in the oven or in a saute pan.

Oysters

Oysters are high in the mineral zinc, plus they're a great source of protein. Zinc is an antioxidant that is important for eye health and is necessary for immune system function. It is involved in many different chemical reactions that occur in the body. If you don't like oysters, you can still get some zinc from beef or pork, although oysters contain more zinc than any other food.

Oysters have been eaten throughout history. In most grocery stores, you'll find canned oysters, however some meat departments will sell fresh, live oysters. Eat raw, smoked or cooked oysters as an appetizer or you can make oyster stew.

Spinach

Spinach contains a large amount of lutein, which is related to vitamin A. Research shows that people who eat more green leafy vegetables may have a decreased risk of macular degeneration. Spinach also gives you iron, vitamin K and folate, and it is very low in calories.

Spinach is good for more than your eyes. Your body needs iron in order to transport oxygen from your lungs to all the cells in your body, and vitamin K is necessary for normal blood clotting. Lutein is an antioxidant and may also help prevent or slow down atherosclerosis, the thickening of arteries, which is a major risk for cardiovascular disease.

You can eat raw spinach leaves in place of lettuce in salads and sandwiches, or serve spinach as a side dish or incorporate it into other recipes.

Salmon

Salmon contains large amounts of omega-3 fatty acid -- more than any other type of fish or seafood. Studies suggest that people who have a higher intake of omega-3 fatty acids may be less likely to suffer from dry eyes.

Salmon is also good for the heart because those same omega-3 fatty acids help to reduce inflammation and keep cholesterol in check. The American Heart Association suggests you eat fatty fish at least two times each week.

Eat baked salmon at dinner, or use salmon chunks in salads or salmon patties. Salmon can also be served raw as in sushi or sashimi, or smoked with crackers.