Eye spy: foods that help or hurt your eyesight

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Did you know that what you eat can have a big impact on how well you see?

That’s right! There are certain foods that can help keep your eyes healthy, and others that may not be so great.

This fun guide will show you which ones are which.

The Magic of Our Eyes

First, let’s talk about why eye health matters. Our eyes work like a camera, taking pictures of the world around us.

They need lots of different nutrients to work their best, like vitamins A, C, and E, zinc, and omega-3 fats.

If we don’t get enough of these, our eyes might not work as well as they should.

The Good: Foods That Help Your Eyes

So, what should we eat to keep our eyes happy? Science tells us that these foods are a good start:

Colorful Fruits and Vegetables: Fruits and veggies like oranges, strawberries, and bell peppers are full of vitamin C. This vitamin is very important for eye health. According to a study in the American Journal of Clinical Nutrition, it can help protect our eyes from diseases.

Leafy Greens: Have you ever been told to eat your spinach? There’s a good reason! Spinach, kale, and other leafy greens have nutrients called lutein and zeaxanthin. According to a study in the Journal of Ophthalmology, these nutrients can help protect our eyes.

Fish: Fish like salmon, tuna, and mackerel are full of a type of fat called omega-3. These fats are very important for our eye health, says a study in the American Journal of Clinical Nutrition.

Nuts and Seeds: Nuts and seeds, like almonds and sunflower seeds, are packed with vitamin E. A study in the Archives of Ophthalmology found that vitamin E can protect our eyes.

Eggs: The yolks of eggs have lots of lutein, zeaxanthin, and vitamin A. These are all very good for our eyes, according to a study in the Journal of the American College of Nutrition.

The Not-So-Good: Foods That May Hurt Your Eyes

Unfortunately, not all foods are good for our eyes. Here are some that might not be the best:

Sugary Drinks and Snacks: Foods and drinks with a lot of sugar, like candy and soda, can hurt our eyes over time. According to a study in the Journal of the American Medical Association, too much sugar can increase our chances of getting certain eye diseases.

Processed Foods: Foods that come in a box or a bag, like chips and cookies, often have a lot of salt and unhealthy fats. These can also harm our eyes, according to a study in the British Journal of Ophthalmology.

Fried Foods: Foods that are deep-fried, like french fries or chicken nuggets, have a type of fat that isn’t good for our eyes, says a study in the American Journal of Clinical Nutrition.

Conclusion: The Choice is Yours

Remember, the foods we eat can help keep our eyes healthy, or they can make it harder for our eyes to work their best.

Try to eat lots of fruits, vegetables, fish, nuts, seeds, and eggs, and not as much sugar, processed foods, or fried foods. That way, your eyes—and you—will be able to enjoy all the beautiful sights in the world around you.

For More Information

Want to learn more about eye health and food? Check out the studies mentioned above!

They’re full of interesting information. And remember, taking care of your eyes starts with the food on your plate. So, choose wisely!

If you care about nutrition, please read studies about a breakfast linked to better blood vessel health, and drinking too much coffee could harm people with high blood pressure.

For more information about health, please see recent studies about unhealthy habits that may increase high blood pressure risk, and results showing plant-based protein foods may help reverse diabetes.

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