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Did you know that your overall health and well-being can profoundly impact your eyes? Your diet plays an essential part in the health of your vision. Eating food rich in vitamins and minerals can improve your eyesight, as well as your bones and organs. Here are five foods that you should keep in mind if you want to benefit your eye health.

1. Salmon

Salmon is high in omega-3 fatty acids, which help preserve your eyesight. However, fish and shellfish contain small amounts of mercury, which could harm at-risk groups such as pregnant women and children. The recommended fish intake for these groups is 8-12 ounces a week, so talk to your doctor if you’re concerned about increasing the amount of fish in your diet.

Other foods that contain omega-3 include:

  • Flaxseed
  • Walnuts
  • Halibut
  • Tuna
  • Sardines

2. Eggs

If you like your mornings best with an omelet, you’re in luck! Eggs contain vitamin D as well as lutein and zeaxanthin, which both protect your eyes from ultraviolet rays. Eggs have nutrient-rich benefits and have been credited with reducing the risk of developing late-stage age-related macular degeneration.

Other foods that contain lutein and zeaxanthin include:

  • Broccoli
  • Corn
  • Kale
  • Oranges
  • Squash

3. Carrots

Carrots contain vitamin A, which helps your eye produce moisture. Vitamin A is the leading cause of preventable blindness in children and is imperative to consume for eye health.

Other foods that contain vitamin A include:

  • Cantaloupe
  • Spinach
  • Red peppers
  • Sweet potatoes

4. Chickpeas

Chickpeas contain zinc, which positively affects the immune system and metabolism and has been linked to eye health. Also known as garbanzo beans, chickpeas can be used in spreads like hummus but can also be eaten on their own.

Other foods that contain zinc include:

  • Pork chops
  • Red meat
  • Yogurt

5. Almonds

Almonds contain vitamin E, which helps reduce the progression of macular degeneration and cataracts.

Other foods that contain vitamin E include:

  • Peanut butter
  • Hazelnuts
  • Spinach
  • Sunflower seeds

While none of these foods are vital to your eyesight on their own, research shows that a varied diet positively affects vision. It’s more important to keep healthy habits than to focus on how much of a singular food you consume. Make sure to consider the salt and sugar levels in your diet. The recommended limit for sodium is 2.3 grams, and it’s 36 grams for sugar. Many of the vitamins and minerals in these foods can also be taken as supplements. Talk to your doctor about what might be right for you.

If you have questions about your eyesight or want to learn more about the best foods for healthy vision, schedule a visit with Eyesight Associates.

At Eyesight Associates, our doctors perform comprehensive eye exams to uncover the health of your eyes and vision. We’ll inform you of the state of your eyes and help you choose the best course of action with your health, if necessary. Schedule your exam with us today: 478-923-5872.