The Age-Related Eye Disease Study (AREDS) published in 2001 suggested that certain nutrients like zinc, copper, vitamin C, vitamin E, and beta carotene help reduce the risk of age-related decline in eye health and the variations also include omega-3 fatty acids, zeaxanthin, lutein, and beta carotene.
According to Healthline, research proves that omega-3 fatty acids, copper, lutein, and zeaxanthin are essential for eye health. Let's have a look at the list of nutrient-rich foods to boost eye health.
What Foods Improve Eyesight Naturally?
Fish- Eating oily fish offers higher levels of omega-3-rich fish oil that can prevent dry eye, including dry eye caused by spending too much time on a computer. Many fish are rich sources of omega-3 fatty acids like tuna, salmon, trout, herring, sardines, and anchovies.
Nuts and Legumes- Nuts are also rich in omega-3 fatty acids and also contain a high level of vitamin E that helps protect the eye from age-related damage. Nuts and legumes that are good for eye health are walnuts, Brazil nuts, cashews, peanuts, and lentils.
Citrus Fruits- Citrus fruits are rich in vitamin C. Vitamin C is an antioxidant that fights age-related eye damage. Some vitamin C-rich citrus fruits include lemons, oranges, and grapefruits.
Carrot- Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color and the body needs this nutrient to make vitamin A which has a mixed role in vision whereas vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
Eggs- Eggs are a good source of vitamins C, E, and zinc and it is also an excellent source of lutein and zeaxanthin, which help reduce the risk of age-related sight loss.
Leafy Green Vegetables- Leafy green vegetables are rich sources of lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Few leafy greens include spinach, kale, and collards. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts.
Beef- Beef is a great source of zinc and helps delay age-related macular degeneration and eyesight loss. Poultry and pork also are good sources of zinc, but not at the level of what is found in beef.
(At The Quint, we are answerable only to our audience. Play an active role in shaping our journalism by becoming a member. Because the truth is worth it.)