11 foods that promote eye health

Your mom was right about eating carrots. Choosing nutritious foods may not keep you from being nearsighted, but it will help you keep your eyes healthy for a long time.

For nutrition and eye health to work hand-in-hand, you have to keep your eyes open when sitting down to eat. Below is a list of foods to eat on a daily basis because they are either rich in vitamins A, C and E or are packed with antioxidants that can protect your eyesight.

1. Carrots
2. Oranges
3. Kiwis
4. Dried apricots
5. Tomatoes
6. Green leafy vegetables
7. Pumpkins
8. Green beans
9. Nuts and seeds
10. Dairy products
11. Eggs

Omega-3 fatty acids, which are found in fish, are beneficial to the human body in many ways. That means fatty fish—such as salmon, herring, sardines and mackerel—are great for your eyes. A recent study published by the Canadian National Institute for the Blind reveals that older people who eat fish at least twice a week have half the risk of developing age-related macular degeneration than those who eat fish less than once a week. AMD is the leading cause of vision loss in Canadians over the age of 50.

At the other end of the spectrum, some types of foods should be avoided at all costs where nutrition and eye health are concerned. That is the case for trans fats, which tend to clog the blood vessels and hinder efficient blood circulation to the eyes.

Foods high in sugar promote the onset of type 2 diabetes. As the CNIB stresses, diabetic retinopathy is a serious complication of diabetes, as it can lead to vision loss or blindness. You’ll be much better off if you don’t succumb regularly to the temptations of decadent desserts, soft drinks and other foods packed with sugar.

If you don’t know where to begin in choosing nutritious foods that support good eye health, let Canada’s Food Guide show you the way. This document focuses on the importance of including a variety of fruits, vegetables, fish, dairy products and nuts and seeds in your daily diet. You’ll soon see that good habits are easy to learn in the blink of an eye.