People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems. The Age-Related Eye Disease Study (AREDS), found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent.
In this article, we look at the evidence for nutrient-rich foods to boost eye health.
1. Fish
Many fish are rich sources of omega-3 fatty acids. 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:
tuna
salmon
trout
mackerel
sardines
anchovies
herring
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
2. Nuts and Legumes
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage. Nuts and legumes that are good for eye health include:
walnuts
cashews
peanuts
lentils
3. Seeds
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E. Seeds high in omega-3 include:
chia seeds
flax seeds
hemp seeds
4. Citrus fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended to fight age-related eye damage. Vitamin C-rich citrus fruits include:
lemons
oranges
grapefruits
5. Leafy green vegetables
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C. Well-known leafy greens include:
spinach
kale
collards
6. Carrots
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
7. Water
It may come as no surprise that a fluid essential to life is also vital to eye health.
Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes. Research on beta carotene's role in vision is mixed, though the body needs this nutrient to make vitamin A.
This post originally appeared on Medical News Today.