Maintaining overall wellness is essential for promoting and maintaining eye health — and while some individuals are genetically predisposed to certain eye conditions, there are simple steps that can be taken daily that directly impact the integrity of our optical health. Continue reading for eating tips that promote healthy eyes.
Add More Antioxidants
Antioxidants have been shown to significantly reduce the risk of macular degeneration — a condition responsible for approximately one in every three cases of vision loss in Canada. Help protect your eyes by adding more antioxidants into your diet including vitamin C, vitamin E, beta-carotene, and zinc. These vitamins and minerals can be found in citrus fruits, bell peppers, broccoli, brussel sprouts, avocados, nuts, turkey, oysters, and chickpeas.
Opt for brightly coloured produce. Fruits and vegetables rich in colours like blue, purple, red, orange, yellow, and green often pack the most nutrients and antioxidants. Try our Classic Chicken Stir Fry recipe for an antioxidant boost.
Eat More Fish
Incorporating more fish into your diet increases your intake of omega-3 fatty acids. This not only promotes heart health, but can also reduce the risk of macular degeneration. Consider eating oily fish such as sardines or salmon, as these are great sources of omega-3 fatty acids.
There are vitamins you can take daily, but eating seafood a few times a week is enough to significantly increase your omega-3 intake. Or, try out our Salish Salmon Salad recipe for an omega kick.
Many green vegetables contain lutein and zeaxanthin, both of which can help improve your overall eye health and reduce the risk of central vision loss. These nutrients can be found in spinach, peas, and green bell peppers. Zeaxanthin can also be found in corn, orange bell peppers, and tangerines.
If snacking down on the greenery isn’t your forte, try taking these lutein and zeaxanthin vegetables and blending up in a smoothie. By tossing in a few natural sweeteners such as honey or fruit, you can get all the nutrients from a 4-cup salad in an efficient smoothie. Or, try out our Fennel & Spinach Salad with Shrimp recipe that is rich with colour.
Limit Carbohydrate Intake
Certain types of carbohydrates are digested and absorbed faster than others including corn chips, white bread, and refined grains. Try to limit your daily intake of these high-glycemic foods, as they have been linked to the development of macular degeneration.
Other ways to reduce carb intake include eliminating sugar-sweetened drinks, opt for eggs or other low-carb breakfast foods, and ask for veggies instead of potatoes or bread when at restaurants. Or, try our Turkey and Bell Pepper Chili recipe for a delicious carb-free meal.
For great recipes, download a free eBook copy of our Eats for Your Eyes Cookbook!