"Eat carrots, they’re good for your eyes!" Did you grow up hearing this famous advice? Have you ever wondered if it really works?
In our article, we will debunk this myth and many others about the role of food in eye health. Are there really foods that can improve eyesight? Keep reading, we hope this information will open your eyes!
The science behind the myth
Did you know that the eyes are a very complex organ? Like any other part of the body, they are healthier if you take care of your overall health, including a healthy diet. However, certain foods provide special benefits for your eyes.
What are the nutrients for your eyes?
- Antioxidants -These nutrients protect against the damaging effects of UV rays, reducing the risk of cell damage, which protects the retina.
- Vitamins A and C -These vitamins also have antioxidant properties. They help with vision and may reduce the risk of cataracts.
- Omega-3 -These fatty acids help protect against macular degeneration, inflammation and dry eyes.
- Zinc, niacin and bioflavonoids -These elements strengthen eye tissue and fight long-term vision loss.
3 food groups that contribute to good eye health
We understand that not everyone has zinc on hand, that's why we're suggesting some foods that contain these nutrients that contribute to good eye health.
1. Fruits and vegetables: this is the basis!
A diet full of these colorful foods will help give you a good dose of vitamin C. Broccoli and peppers are such great sides to a meal and berries make such great snacks!
2. Fish: not to be neglected.
This food is an excellent source of omega-3 fatty acids. Tuna, salmon, sardines and mackerel all contribute to eye health. If you're not a fan of seafood, add fish oil capsules to your diet and you're all set!
3. Legumes and whole grains: nutritious for the whole body!
These versatile ingredients are rich in zinc and niacin. Add chickpeas, beans, lentils, quinoa or brown rice to your salads, bowls or chili for a dish that's good for you, and tastes good too!
What about carrots?
Carrots, like any other orange food, are packed with vitamin C, antioxidants and beta-carotene which turns into vitamin A after digestion. Opt for sweet potatoes, squash, apricots or cantaloupe as a side dish. And yes, your parents were right to include them in your meals!
Now you know how to put together a meal that will be good for your eyes. But remember, there is no magic formula. If you have doubts about your vision or you can’t remember when your last appointment was, it may be time to get your eyes checked!
When the plate isn't doing all the work
Of course, while these foods can help take care of your eyes, the lunchbox doesn't work miracles. To ensure good eye health, it's important to have regular eye exams.
Beyond the plate, there are other everyday tips for taking care of your eye health. Check out our blog posts for more tips, and book an appointment with an optometrist for an eye exam today!
