Key takeaway: Foods high in antioxidants are great for your eyes.
Nutrition and Eye Health
Given their importance, taking care of your eyes is paramount.
Antioxidants Are Key
What do these nutrients have in common?
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Besides omega-3s, theyre allantioxidants or have antioxidant properties.
And according to the dietitians we spoke to, antioxidants are the best nutrients for eye health.
The eyes are sensitive to oxidative stress, says Kim Kulp, RDN.
Expecting mothers can get a jumpstart on their babys eye health by eating salmon during pregnancy.
Few other foods will provide the same combination of eye-healthy nutrients, she says.
Broccoli
There are so manyhealth benefits of broccoli, including its ability to protect eye health.
Its antioxidant load may help prevent age-related macular degeneration, per a July 2023 review.
Sweet Potatoes
Carrots have long held the title of the best food for eye health.
This is because carrots are rich in beta-carotene, the pigment that gives orange vegetables their vibrant hue.
Carrots are certainly high in beta-carotene, but sweet potatoes actually contain more of this beneficial pigment.
The beta-carotene in sweet potatoes helps your eyes adjust in low light, she adds.
To get the most beta-carotene and vitamin C from sweet potatoes, the Harvard T.H.
Chan School of Public Health recommends boiling them with the skins.
They specifically contain the plant form of omega 3s, alpha-linolenic acid (ALA), Kulp says.
The ALA in walnuts may be especially beneficial for those with diabetes-related eye issues.
Besides these nutrients, Kulp calls out vitamin E, an antioxidant commonly found in healthy fats.
Egg yolks are a highly bioavailable source of a key in of carotenoid known as lutein, Moriarty explains.
Lutein has been shown to decrease age-related macular disease.
As one of the top nutrients for eye health, the benefits of lutein dont stop there.
Both lutein and zeaxanthin, another carotenoid found in eggs, can improve low macular pigment in older adults.
Egg yolks are also a source of other eye-healthy nutrients like zinc and vitamin A.
Saffron
Saffron is a bright red herb that comes from the saffron flower.
Saffron plays a number of roles in protecting eye health, Kulp says.
Unsurprisingly, saffron contains compounds that have antioxidant properties, which may help explain its many eye benefits.
This nutrient also helps with cataracts, too.
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