We’ve all been told: “Eat your carrots, they’re good for your eyes.”
Sight is arguably the most important of our five senses, and eye health goes hand-in-hand with general health, so protecting one’s vision is crucial.
According to the National Eye Institute, here are some simple steps you can take to keep your eyes healthy:
- Eat healthy foods. Be sure to have plenty of dark, leafy greens like spinach, kale, and collard greens. Eating fish that are high in omega-3 fatty acids — like salmon, tuna, and halibut — is good for your eyes, too.
- Get active. Being physically active helps you stay healthy. It can also lower your risk of health conditions that can cause eye health or vision problems — like diabetes, high blood pressure, and high cholesterol.
- Quit smoking. Smoking isn’t just bad for your lungs — it can hurt your eyes, too! Smoking increases your risk of diseases like macular degeneration and cataracts — and it can harm the optic nerve. If you’re ready to quit, call 1-800-QUIT-NOW (1-800-784-8669) for free support
- Wear sunglasses. Protect your eyes from the sun by wearing sunglasses — even on cloudy days! Be sure to look for sunglasses that block 99 to 100 percent of both UVA and UVB radiation.
- Give your eyes a rest. Looking at a computer for a long time can tire out your eyes. Rest your eyes by taking a break every 20 minutes to look at something about 20 feet away for 20 seconds.
- If you wear contacts, take steps to prevent eye infections. Always wash your hands before you put your contact lenses in or take them out. Be sure to disinfect your contact lenses and replace them regularly.
What is a Healthy Diet for Good Vision?
Adding powerful vitamins, antioxidants and minerals like Lutein & Zeaxanthin, Vitamin C, Vitamin E, Zinc and essential fatty acids to your diet can benefit your eyesight. Scientific evidence suggests that these nutrients can promote eye function and reduce the risk of chronic eye diseases and cataracts.
What’s more, all of them can be found in everyday foods, including fish, leafy greens, eggs, whole grains, citrus fruits, berries, nuts, legumes, sunflower seeds and beef.
Recommended daily intake
The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:
- 500 milligrams (mg) of vitamin C
- 400 international units of vitamin E
- 10 mg lutein
- 2 mg zeaxanthin
- 80 mg of zinc oxide
- 2 mg of copper oxide
Can supplements help my eye health?
Research conducted by the National Eye Institute has shown that people with Age-related macular degeneration (AMD) might benefit from taking specific vitamins, such as Omega-3 fatty acids, Lutein, Zeaxanthin, Astaxanthin and Vitamin E.
Lutein is one of the main carotenoids in the human macula and retina, while astaxanthin is one of the most powerful natural antioxidants known. It crosses the retinal blood barrier and protects the eyes from oxidative stress.
Our Top Picks
Choosing dietary supplements can be an iffy task. That’s why we’ve done our research and shortlisted the best for you. After trying out a wide array of lutein and astaxanthin products, our eyes and hearts were won over by an overseas brand that has been shaking up the Asian market.
If you’re spending long hours each day staring at screens and want to preserve your vision, eye vitamins are an easy and effective way to sustain healthy eyes. These YOHOPOWER Adult Lutein + Astaxanthin tablets are 100% naturally sourced and contain 11 kinds of compound ingredients, including Zeaxanthin, DHA, and several vitamins.
It’s never too early to start protecting your eyes. These children’s chewable tablets with additional bilberry extract work wonders in helping kids maintain sharp vision while participating in online school/gaming activities.
The Bottom Line
Overall, there’s a lot you can do to keep your eyes healthy, but the most important thing is to get the essential vitamins through your diet. Eat lots of leafy greens such as spinach and kale, sprinkle nuts on your salad, and keep munching those carrots!