{"id":252,"date":"2020-06-20T12:00:08","date_gmt":"2020-06-20T12:00:08","guid":{"rendered":"https:\/\/eyeclinic.professional.com.ng\/?p=252"},"modified":"2020-08-30T11:57:40","modified_gmt":"2020-08-30T11:57:40","slug":"ten-best-foods-for-good-eye-health","status":"publish","type":"post","link":"https:\/\/eyeupdate.com.ng\/index.php\/2020\/06\/20\/ten-best-foods-for-good-eye-health\/","title":{"rendered":"Ten best foods for good eye health &#8211; Eye clinic near Ojodu Berger"},"content":{"rendered":"<p>Organizations such as the\u00a0<a class=\"content-link css-29oowu\" href=\"https:\/\/www.aoa.org\/patients-and-public\/caring-for-your-vision\/diet-and-nutrition\" target=\"_blank\" rel=\"noopener noreferrer\">American Optometric Association (AOA)<\/a>\u00a0and the\u00a0<a class=\"content-link css-29oowu\" href=\"https:\/\/www.aao.org\/eye-health\/tips-prevention\/diet-nutrition\" target=\"_blank\" rel=\"noopener noreferrer\">American Academy of Ophthalmology (AAO)<\/a>\u00a0continue to recommend nutrients for eye health based on the AREDS reports.<\/p>\n<p>The AREDS reports support the following 10 nutrient-rich foods:<\/p>\n<h3>1. Fish<\/h3>\n<div>\n<figure class=\"css-4kegza\"><span class=\"css-rwmw5v\"><span class=\"css-8a7ufk\"><picture class=\"css-16pk1is\"><source srcset=\"\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321226\/close-up-of-females-brown-eyes.jpg?w=1575 750w\" media=\"(min-width: 1190px)\" \/><source srcset=\"\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321226\/close-up-of-females-brown-eyes.jpg?w=1575 750w\" media=\"(min-width: 990px)\" \/><source srcset=\"\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321226\/close-up-of-females-brown-eyes.jpg?w=1845 879w\" media=\"(min-width: 768px)\" \/><img decoding=\"async\" class=\"css-1lwg88w\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321226\/close-up-of-females-brown-eyes.jpg?w=1155&amp;h=1541\" alt=\"close up of females brown eyes\" \/><\/picture><\/span><\/span><figcaption class=\"css-1h1noa3\">Maintaining a healthy lifestyle can help to lower the risk of eye problems.<\/figcaption><\/figure>\n<\/div>\n<p>Many fishes are rich sources of omega-3 fatty acids.<\/p>\n<p>Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:<\/p>\n<ul>\n<li>tuna<\/li>\n<li>salmon<\/li>\n<li>trout<\/li>\n<li>mackerel<\/li>\n<li>sardines<\/li>\n<li>anchovies<\/li>\n<li>herring<\/li>\n<\/ul>\n<p>Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on\u00a0<a class=\"content-link css-29oowu\" href=\"http:\/\/www.contactlensjournal.com\/article\/S1367-0484(15)00009-0\/abstract\" target=\"_blank\" rel=\"noopener noreferrer\">a computer<\/a><\/p>\n<h3>2. Nuts and legumes<\/h3>\n<p>Nuts are also rich in omega-3 fatty acids. Nuts also contain a\u00a0<a class=\"content-link css-29oowu\" href=\"https:\/\/www.aoa.org\/patients-and-public\/caring-for-your-vision\/diet-and-nutrition\" target=\"_blank\" rel=\"noopener noreferrer\">high level<\/a>\u00a0of vitamin E, which can protect the eye from age-related damage.<\/p>\n<p>Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:<\/p>\n<ul>\n<li><a class=\"content-link css-29oowu is_affiliate_link\" href=\"https:\/\/amzn.to\/2JpaUMo\" target=\"_blank\" rel=\"noopener noreferrer\">walnuts<\/a><\/li>\n<li><a class=\"content-link css-29oowu is_affiliate_link\" href=\"https:\/\/amzn.to\/2LAx2Gy\" target=\"_blank\" rel=\"noopener noreferrer\">Brazil nuts<\/a><\/li>\n<li><a class=\"content-link css-29oowu is_affiliate_link\" href=\"https:\/\/amzn.to\/2LA2GUq\" target=\"_blank\" rel=\"noopener noreferrer\">cashews<\/a><\/li>\n<li><a class=\"content-link css-29oowu is_affiliate_link\" href=\"https:\/\/amzn.to\/2LyDeyz\" target=\"_blank\" rel=\"noopener noreferrer\">peanuts<\/a><\/li>\n<li><a class=\"content-link css-29oowu is_affiliate_link\" href=\"https:\/\/amzn.to\/2JmBTZ0\" target=\"_blank\" rel=\"noopener noreferrer\">lentils<\/a><\/li>\n<\/ul>\n<h3>3. Seeds<\/h3>\n<p>Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.<\/p>\n<p>Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:<\/p>\n<ul>\n<li><a class=\"content-link css-29oowu is_affiliate_link\" href=\"https:\/\/amzn.to\/2J8y5LW\" target=\"_blank\" rel=\"noopener noreferrer\">chia seeds<\/a><\/li>\n<li><a class=\"content-link css-29oowu is_affiliate_link\" href=\"https:\/\/amzn.to\/2XjSdih\" target=\"_blank\" rel=\"noopener noreferrer\">flax seeds<\/a><\/li>\n<li><a class=\"content-link css-29oowu is_affiliate_link\" href=\"https:\/\/amzn.to\/2LyG3jb\" target=\"_blank\" rel=\"noopener noreferrer\">hemp seeds<\/a><\/li>\n<\/ul>\n<h3>4. Citrus fruits<\/h3>\n<p>Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an\u00a0<a class=\"content-link css-29oowu keywords\" title=\"How can antioxidants benefit our health?\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/301506.php\">antioxidant<\/a>\u00a0that is\u00a0<a class=\"content-link css-29oowu\" href=\"https:\/\/www.aoa.org\/patients-and-public\/caring-for-your-vision\/diet-and-nutrition\" target=\"_blank\" rel=\"noopener noreferrer\">recommended by<\/a>\u00a0the AOA to fight age-related eye damage.<\/p>\n<p>Vitamin C-rich citrus fruits include:<\/p>\n<ul>\n<li>lemons<\/li>\n<li>oranges<\/li>\n<li>grapefruits<\/li>\n<\/ul>\n<h3>5. Leafy green vegetables<\/h3>\n<p>Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.<\/p>\n<p>Well-known leafy greens include:<\/p>\n<ul>\n<li>spinach<\/li>\n<li><a class=\"content-link css-29oowu keywords\" title=\"What are the health benefits of kale?\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/270435.php\">kale<\/a><\/li>\n<li>collards<\/li>\n<\/ul>\n<h3>6. Carrots<\/h3>\n<p>Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.<\/p>\n<p><a class=\"content-link css-29oowu\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminA-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamin A<\/a>\u00a0plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.<\/p>\n<p>Research on beta carotene\u2019s role in vision is\u00a0<a class=\"content-link css-29oowu\" href=\"https:\/\/web.emmes.com\/study\/areds2\/resources\/areds2_press_release_050513.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">mixed<\/a>, though the body needs this nutrient to make vitamin A.<\/p>\n<h3>7. Sweet potatoes<\/h3>\n<p>Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.<\/p>\n<h3>8. Beef<\/h3>\n<p>Beef is rich in zinc, which has been\u00a0<a class=\"content-link css-29oowu\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1462955\/\" target=\"_blank\" rel=\"noopener noreferrer\">linked to<\/a>\u00a0better long-term eye health. Zinc can help delay age-related sight loss and\u00a0<a class=\"content-link css-29oowu keywords\" title=\"What is age-related macular degeneration (AMD)?\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/152105.php\">macular degeneration<\/a>.<\/p>\n<p>The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.<\/p>\n<p>Meats such as chicken breast and pork loin also contain zinc, but at\u00a0<a class=\"content-link css-29oowu\" href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noopener noreferrer\">lower levels<\/a>\u00a0than beef.<\/p>\n<h3>9. Eggs<\/h3>\n<p>Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.<\/p>\n<div class=\"css-0\">\n<h3>10. Water<\/h3>\n<p>It may come as no surprise that a fluid essential to life is also vital to eye health.<\/p>\n<p>Drinking plenty of water can prevent\u00a0<a class=\"content-link css-29oowu keywords\" title=\"What you should know about dehydration\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/153363.php\">dehydration<\/a>, which may reduce the symptoms of\u00a0<a class=\"content-link css-29oowu keywords\" title=\"What is dry eye and how can I get rid of it?\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/170743.php\">dry eyes<\/a>.<\/p>\n<div class=\"swoopContainer\">\n<div id=\"swoopAd\"><\/div>\n<\/div>\n<\/div>\n<div class=\"css-0\">\n<div><a name=\"daily-recommendations\"><\/a>Recommended daily intake<\/div>\n<p>The current daily recommendations for healthy eye nutrients, as suggested by the\u00a0<a class=\"content-link css-29oowu\" href=\"https:\/\/www.aao.org\/eye-health\/tips-prevention\/diet-nutrition\" target=\"_blank\" rel=\"noopener noreferrer\">AAO<\/a>\u00a0to slow the progression of eye disease, are:<\/p>\n<ul>\n<li>500 milligrams (mg) of vitamin C<\/li>\n<li>400 international units of vitamin E<\/li>\n<li>10 mg lutein<\/li>\n<li>2 mg zeaxanthin<\/li>\n<li>80 mg of zinc oxide<\/li>\n<li>2 mg of copper oxide<\/li>\n<\/ul>\n<div><a name=\"other-eye-health-tips\"><\/a>Other eye health tips<\/div>\n<div>\n<figure class=\"css-4kegza\"><span class=\"css-rwmw5v\"><span class=\"css-8a7ufk\"><picture class=\"css-129gw94\"><source srcset=\"\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321226\/young-woman-putting-in-contact-lense.jpg?w=1845 879w\" media=\"(min-width: 768px)\" \/><source srcset=\"\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321226\/young-woman-putting-in-contact-lense.jpg?w=1575 750w\" media=\"(min-width: 990px)\" \/><source srcset=\"\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321226\/young-woman-putting-in-contact-lense.jpg?w=1575 750w\" media=\"(min-width: 1190px)\" \/><img decoding=\"async\" class=\"css-1lwg88w\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321226\/young-woman-putting-in-contact-lense.jpg?w=1155&amp;h=1541\" alt=\"young woman putting in contact lense\" \/><\/picture><\/span><a class=\"icon-hl-pinterest css-1fquaub\" title=\"Share on Pinterest\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-pin-custom=\"true\" data-share-url=\"https:\/\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321226\/young-woman-putting-in-contact-lense.jpg\" data-event=\"|Sharebar more|Pinterest\" data-pin-log=\"button_pinit\" data-pin-href=\"https:\/\/www.pinterest.com\/pin\/create\/button?guid=hYwtmD1v8Vna-2&amp;url=https%3A%2F%2Fwww.medicalnewstoday.com%2Farticles%2F321226&amp;media=https%3A%2F%2Fcdn-prod.medicalnewstoday.com%2Fcontent%2Fimages%2Farticles%2F321%2F321226%2Fyoung-woman-putting-in-contact-lense.jpg&amp;description=10%20best%20foods%20for%20eye%20health%20and%20eyesight\"><span class=\"css-8yl26h\">Share on Pinterest<\/span><\/a><\/span><figcaption class=\"css-1h1noa3\">Wearers of contact lenses should follow their doctors\u2019 instructions to reduce the risk of infection.<\/figcaption><\/figure>\n<\/div>\n<p>According to the AAO, the following strategies can help to ensure healthy eyes:<\/p>\n<ul>\n<li>wearing sunglasses outside, since excessive sun exposure can cause\u00a0<a class=\"content-link css-29oowu keywords\" title=\"What you need to know about cataracts\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/157510.php\">cataracts<\/a>. A range of sunglasses is available for\u00a0<a class=\"content-link css-29oowu is_affiliate_link\" href=\"https:\/\/amzn.to\/2LAWWtu\" target=\"_blank\" rel=\"noopener noreferrer\">purchase online<\/a>.<\/li>\n<li>stopping smoking<\/li>\n<li>getting regular eye exams, particularly if there is a family history of eye disease<\/li>\n<li>wearing eye protection when working with possible eye irritants or dangerous chemicals<\/li>\n<li>washing hands before applying contacts<\/li>\n<li>wearing contacts only for the period recommended by the doctor or manufacturer<\/li>\n<li>protecting eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds<\/li>\n<\/ul>\n<p><a class=\"content-link css-29oowu keywords\" title=\"What is Diabetes?\" href=\"https:\/\/www.medicalnewstoday.com\/info\/diabetes\/\">Diabetes<\/a>\u00a0is a leading cause of blindness. People with diabetes should carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage\u00a0<a class=\"content-link css-29oowu keywords\" title=\"What you need to know about carbs\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/161547.php\">carbohydrate<\/a>\u00a0intake while focusing on eating low-moderate glycemic index (GI) foods.<\/p>\n<p>Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Organizations such as the\u00a0American Optometric Association (AOA)\u00a0and the\u00a0American Academy of Ophthalmology (AAO)\u00a0continue to recommend nutrients for eye health based on the AREDS reports. The AREDS reports support the following 10 nutrient-rich foods: 1. Fish Maintaining a healthy lifestyle can help to lower the risk of eye problems. Many fishes are rich sources of omega-3 fatty&#8230;<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-252","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ten best foods for good eye health - Eye clinic near Ojodu Berger - Eyeupdate Eye Clinic &amp; Optical Services Ltd. 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