Nutrition and Eye Health: What Should You Eat to See Like a Hawk?

Did you know that the food we eat has an important impact on our vision quality?

The visual system, like other biological systems in the body, is affected by the type of food we consume,

and eating quality foods helps it function at its best.

Just as an army marches on its stomach - so does the visual system!

• Prevention of eye diseases

Proper nutrition helps prevent many eye diseases, such as macular degeneration, cataracts

and even dry eyes.

• Improving visual acuity
• Proper nutrition can improve visual acuity and prevent vision decline.

• Strengthening the immune system

Proper nutrition strengthens the immune system and helps the body fight infections, including eye infections.

So what should you eat to maintain sharp vision?

• Green vegetables

Spinach, broccoli, Brussels sprouts and all the green gang.

They're packed with antioxidants that protect the retina like sturdy bodyguards.

• Orange fruits

Not just carrots! Also sweet potatoes, mango, apricots and pumpkin.

They're all rich in vitamin A, which is essential for good vision.

• Fish
• Salmon, tuna, sardines and mackerel are fish packed with omega-3,

and can help prevent dry eyes and tears after prolonged strain.

• Nuts and legumes

Almonds, walnuts, pumpkin seeds and sunflower seeds. They're all rich in vitamin E,

which is an important antioxidant for the eyes.

• Eggs

Egg yolk is full of lutein and zeaxanthin and vitamin A,

all of which help strengthen the eyes and vision significantly.

• Water

Yes, yes, water too. It's important to drink plenty of water to keep the eyes moist.

Eating 5-6 fruits and vegetables per day provides about 5 to 6 mg of antioxidants and is therefore highly recommended.

Not reaching that amount?

You can supplement with nutritional supplements or multivitamins.

And which foods should you avoid?

• Foods high in fat and cholesterol: they clog arteries, including those that supply blood to the eyes.
• Foods high in salt: cause high blood pressure, which isn't good for the eyes.
• Foods with lots of sugar: cause eye problems, like macular degeneration.
• Foods with a high glycemic index: white bread, potatoes, cornflakes and popcorn.

Proper nutrition, healthy eyes

Eat green vegetables, orange fruits, fish, nuts and eggs and drink plenty of water -

and maintain sharp vision for years to come!