The Best Foods to Keep Your Retina in Good Shape

The best ways to take care of your vision are by visiting the eye doctor, wearing UV-blocking sunglasses and eating a healthy diet. Taking these steps reduces your risk for developing certain eye conditions like cataracts, glaucoma and dry eye. You only get one set of eyes, so it’s important to protect your vision and see your eye retina specialist for regular eye exams.

In this article, we’re going to focus on which foods you should be eating to keep your retina in good shape. Overall, your diet should be well-balanced and include a wide variety of fresh fruits, vegetables and fatty fish.

Citrus Fruits

Citrus fruits like oranges, lemons and grapefruit contain Vitamin C. This vitamin is beneficial for eye health because it supports healthy blood vessels and fights off cataracts and age-related macular degeneration, when combined with other nutrients. Vitamin C has also been shown to be vital to the function of cells inside the retina. Without enough Vitamin C, your retina won’t function properly.

Fish and Nuts

Fish, particularly salmon, sardines and tuna, have omega-3 fatty acids that contribute to the health and development of the retina. These healthy fats can also protect against dry eye. When buying fish, choose a wild-caught version instead of a farm-raised one because they have more omega-3s and less saturated fats.

Like fish, nuts also have omega-3 fatty acids. They also provide a healthy serving of Vitamin E, a nutrient responsible for boosting eye health and breaking down free radicals. Some of the best nuts to add to your diet are pistachios, cashews and almonds.

Egg Yolks

Egg yolks contain Vitamin A, lutein, zeaxanthin and zinc, all nutrients that are essential for good eye health. Zinc, in particular, protects the retina, while Vitamin A safeguards the cornea. Lutein and zeaxanthin lower the chance for developing age-related macular degeneration and cataracts.

Orange and Green Vegetables

You’ve probably heard that carrots are good for your eyesight – and they are! Carrots and other orange vegetables like bell peppers and sweet potatoes are packed with beta-carotene. Once it’s in the body, it’s converted into Vitamin A, sharpening your vision and helping you see better at night.

Green vegetables like kale, spinach and collard greens contain lutein and zeaxanthin, which are stored within the macula and retina. These nutrients decrease free radicals that would otherwise break down eye tissues and raise the risk for macular degeneration or cataracts.

Focus on a Balanced Diet

Really, all you need to keep your eyes healthy is a nutritious diet with lots of colorful fruits and vegetables, as well as low-fat dairy products and fish (or nuts). You can get a lot of these nutrients by eating eggs for breakfast, a hearty salad at lunch and salmon for dinner. Not only will you be keeping your eyes healthy but your whole body, too!