Diet to prevent eye diseases: Add fish, seeds, red peppers and more to your healthy diet

Your sight is undoubtedly the most crucial of your five senses, and the well-being of your eyes is intricately connected to your general health. Yet, certain nutrients stand out as especially crucial for maintaining eye health. As you grow older, the likelihood of experiencing eye issues such as cataracts, diabetic retinopathy, dry eye syndrome, glaucoma, and age-related macular degeneration (AMD) rises. Although genetics do contribute to your vulnerability to these conditions, your eating habits can also greatly affect your risk.

According to a recent study conducted by the All India Institute of Medical Sciences (AIIMS) in New Delhi, there are a number of advantages of adopting a diet rich in nutrients, especially for good eye health. The research confirms that the individuals who follow a diet full of leafy greens, citrus fruits, and fish were at a much lower risk of developing cataracts and other degenerative eye diseases compared to those whose diets were deficient in these nutrients.

Here are six essential foods or nutrients for your eye health:

• Fish

It’s no secret that fish are abundant in omega-3 fatty acids, which offer a number of health benefits, with good eye health being a major one. Tuna, salmon, mackerel, sardines, and anchovies are some of the best sources for omega-3 fatty acids in fish.

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• Red Peppers

Red peppers are among the vegetables that provide the highest amount of vitamin C per calorie. This vitamin is essential for the health of the blood vessels in your eyes and can help lower the risk of developing cataracts. While vitamin C supplements are available, it's also easy to get it from a variety of foods such as strawberries, cauliflower, and bok choy.

• Seeds

Seeds are another excellent source of omega-3 fatty acids and vitamin E, both of which are beneficial for eye health. Opt for seeds like chia seeds, flax seeds, or hemp seeds for the highest concentration of fatty acids and vitamins.

• Leafy vegetables

Dark, leafy greens such as spinach and kale are excellent choices for nourishing your body and enhancing your overall health. These vegetables are particularly rich in antioxidants known as carotenoids, which are believed to reduce the risk of developing or slowing the progression of AMD, the leading cause of severe vision loss in individuals over the age of 55. They also contain lutein and zeaxanthin, which are important sources of vitamin C.

• Carrots

While they might not enhance your night vision, orange fruits and vegetables like carrots, sweet potatoes, and mangoes are high in beta-carotene. This form of vitamin A can improve your eyes' ability to adjust to low light conditions, as we were all told as children.

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• Lean meat and poultry

Any food rich in zinc is beneficial for your diet as it helps transport vitamin A from your liver to your retina. There, it's used to produce melanin, which can protect both your eyes and skin. While oysters contain the highest amount of zinc, you can also increase your intake of eye-healthy minerals by eating beef, pork, and chicken.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.