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Believe it or not, nutrition is actually an extremely important role in our eye care. Commonly, age-related eye issues are macular degeneration and cataracts. However, for nutrients such as Omega-3, Zinc, Vitamin-C & E, and beta carotene, the organization (AOA) American Optometric Association has approved these nutrients to aiding eye health.
Omega-3 aids with dry eyes and is most commonly found in fish such as
Tuna
Salmon
Sardines
Anchovies
A great way to cook them is in a soup, steamed, or stir-fried.
Vitamin E: Research shows that Vitamin E help in reducing age-related macular degeneration and they can be commonly found in
Nuts: Walnuts, Peanuts, Cashews, Lentils
Seeds: Chia Seeds, Flax Seed
These foods also contain Omega-3 as well, nuts can be eaten raw or roasted. Other popular easy recipes can be chia seed pudding (video recipe). You can add vitamin-C rich fruits and Vitamin-E nuts.
Zinc: Zinc helps to keep the retina healthy to reduce the risks of sight loss while ageing, and can be found mainly in
Red meat
Shelled seafood such as oysters, crab, & shrimp
Eggs
Vitamin-C: Vitamin-C lowers the risk of cataracts and slows down the worsening of age-related macular degeneration. Vitamin-C is popular in fruits and vegetables
such as
Citrus Fruit
Broccoli
Kiwi
Banana
Tomatoes
Green and Red Peppers
Green Vegetables (Kale, Spinach)
Beta Carotene: Helps to keep the cornea of the eye healthy and moist while reducing the stress from the light on your eyes, they can be found in
Carrots
Sweet potatoes
Papaya
Squash
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