In part 1 of this 2 part blog series, 5 of the top foods for eye health were discussed. Continuing on with this list are 5 more powerhouse foods to focus on, which contribute to overall health AND lower your risk of vision loss
Eating a nutrient-rich diet is crucial for maintaining healthy eyes. Some of the most beneficial foods to support healthy eyes are:
6. Eggs (With the yolk!)
Egg yolks are not only another great source of lutein and zeaxanthin, which help filter
harmful blue light and support our central “20/20” vision area, the macula, but they also
contain omega 3 fatty acids, choline, zinc and many other vitamins. Choline is essential for maintaining optimal structure and function in human cells. It is also the precursor for acetylcholine, a neurotransmitter involved in the production of tears on the ocular surface. A
deficiency in choline has been associated with Retinal Hemorrhages (i.e. bleeding), Dry Eye Disease and Glaucoma. When possible, we recommend choosing free-range eggs
7. Avocados
Avocados contain high levels of a very healthy source of dietary fat (monounsaturated) as well as fiber, both of which contribute to a healthy ratio of macronutrients. In fact, avocados contain a 6:1 ratio of unsaturated to saturated fat that is similar to olive oil.
Additionally, they have a favourable ratio of potassium & magnesium to sodium. Their high fat content helps to increase the absorption of phytonutrients – specifically, the macular carotenoids lutein and zeaxanthin. This provides a higher level of bioavailability of these nutrients to protect and enhance our central vision. If that is not enough, avocados have been shown to improve cholesterol profiles, lower the risk of obesity, improve cognition and improve gut health due to their prebiotic fiber content.
8. Berries (Ex: Goji, Blueberries, Blackberries, etc
Red, purple and blue berries are a great choice of fruit because they are packed with
anthocyanins, which are powerful antioxidants that support blood vessel health. Because the eye (and specifically the retina at the back of the eye) are so highly vascularized, blood vessel health is crucial to maintaining long term vision. Goji berries are orange in colour and are one of the only berries to contain significant amounts of zeaxanthin, which has been shown to improve visual quality related to glare recovery, visual reaction time and cognition in human studies. Berries also contain high amounts of fiber, which lower the glycemic load compared to other fruit choices.
9. Green Tea
Although this is a beverage, green tea has been studied extensively for its beneficial
effects on human health. In recent years, studies have suggested a very positive role for the antioxidant and anti-inflammatory properties of green tea in supporting eye health. Green tea contains catechins, a class of powerful flavonoid antioxidants that have been shown to reduce oxidative stress, which is a major cause of many of the most common eye diseases. A 2018 study found that consuming 2 cups of green tea daily was associated with an 18% lower risk of glaucoma. However, although it may be beneficial, it is important to note that green tea is not a treatment for glaucoma in any way and that regular eye examinations remain the most important thing you can do to reduce the risk of vision loss from glaucoma.
10. Beans and Legumes
Beans and legumes are widely considered to be a healthy addition to our diet for
general health, and the eyes are no exception to this. Besides helping to improve blood sugar control and lowering systolic blood pressure, beans and legumes are a great way to add more protein and fiber to your diet. Additionally, beans tend to be rich in several key B vitamins, as well as magnesium, iron and zinc. Zinc is a crucial micronutrient and antioxidant which helps to protect the retina and significantly reduces the risk of progression of macular degeneration in many people.
Although there are MANY other foods that contribute to an eye healthy diet, these are 10 of my absolute favourites! The good news is that all of these foods are also highly beneficial to overall health and well-being, which is great since they are also absolutely delicious
Dr. Daniel Walker, OD, FOWNS, FCOVD
Dr. Walker is accepting new patients and welcomes his returning patients. Click on the “Book Appointment Now” button below to schedule a Vision Wellness Assessment. We look forward to seeing you!
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