Food and beverages in eye care
A balanced diet helps keep eyes healthy. Several nutrient-rich foods can prevent many eye diseases and protect the eyes against age-related degeneration.
Almonds and vitamin E
Almondsis very rich in vitamin E, helping to protect eyes from unstable molecules attacking healthy tissues. Adults should consume about 22 IU, equivalent to 15 mg of vitamin E per day. 100 g of dry-roasted almonds contains 19 mg of vitamin E. Regular consumption of vitamin E can prevent macular degeneration and cataracts.
A balanced diet helps keep eyes healthy. Several nutrient-rich foods can prevent many eye diseases and protect the eyes against age-related degeneration.
Chia seeds and peanuts
Chia seeds provides plant-based omega-3, which strengthens eye tissues. Vitamin E acts as an antioxidant that protects the eyes from age-related macular degeneration. These nutrients can improve ocular surface health, enhance tear production, and reduce eye inflammation.
Peanuts also provides an abundance of vitamin E that can protect eye cells from harmful free radicals. Zinc plays a role in improving vision for individuals with certain types of macular degeneration. You can enjoy roasted peanuts as a snack or tossed in salads.
Filtered water and walnuts
Filtered water makes up nearly 75% of the human body, and drinking enough water is very beneficial for the eyes. It keeps the eyes moist, preventing dryness and irritation. Staying hydrated supports tear production while helping the body eliminate toxins. Dehydration can exacerbate symptoms of dry eye and digital eye strain.
Walnuts are one of the few plant-based foods truly rich in omega-3s. They are a healthy alternative to oily fish oil and are great for the eyes. Walnuts are also calorie-dense, so keep your intake to a handful a day.