I wish I could say that my vision has always been perfect; the truth is I've worn glasses from age ten to the present day. Wearing glasses was something that I accepted and learned how to include in my day-to-day adolescent routine. Removing my glasses for school pictures, making sure that I always carried a protective glass case, and getting used to my nose having permanent dents (from the nose pads) were some of the things I experienced as a young wearer of glasses.
Despite all of that, I never allowed my 4-eyed insecurities to stop me from caring for my eyes. After all, wearing glasses was the single most way to protect and strengthen my eyes, right? Not necessarily; I now know that I can include many nutrients in my diet to support better eye health/ vision. Had I known then what I know now, I could have positively impacted my vision using my diet.
Here's a list of 5 essential nutrients/ foods that are proven to impact better eye health and possibly help to strengthen your vision.
B Vitamins
There are three types of B vitamins that help with eye health. B12: Keeps the optic nerve healthy and provides protection from glaucoma, improves nerve function, and supports red blood cells. B12 can be found in lamb, cottage cheese, tuna, beef, and salmon. B6 reduces macular degeneration symptoms, cardiac diseases and supports the immune system function. Foods high in B6 include salmon, sweet potato, bananas, and tuna. B2 helps reduce free radical damage and maintain healthy blood vessels. A deficiency in B2 can lead to light sensitivity, headaches, sore eyes, and cataracts; B2 is found in mushrooms, spinach, almonds, and lamb.
Magnesium
Magnesium helps reduce eye twitching and spasms. It also protects the optic nerve and tissues at the back of the eye. Magnesium can also prevent calcium build-up on the lens, which can cause early-onset cataracts. Magnesium-rich foods include Almonds, cashews, brown rice, avocados, lentils, and kidney beans.
Omega-3 Fatty Acids
Omega 3 fatty acids help lubricate the cornea, reduce eye inflammation, and protect the retina and optic nerve. Sources of omega 3 fatty acids include walnuts, egg yolks, wild-caught salmon, chia seeds, and hemp seeds.
Glutathione
Glutathione is a powerful antioxidant that helps prevent cataracts and reduce toxins, free radicals, and heavy metals in the body. Foods that contain glutathione are carrots, onion, broccoli, avocados, squash, spinach, garlic, tomatoes, grapefruit, apples, oranges, peaches, and bananas.
Zinc
Zinc protects the retina and lowers the risk of developing macular degeneration. It also reduces inflammation and improves circulation. Zinc enhances immune function, balances hormones, supports a healthy liver, and aids in nutrient absorption. It is found in kidney beans, flax, pumpkin seeds, and spinach.
Tap into the power of food and use it to strengthen, regenerate, and transform your health. Work with a qualified nutritional therapy practitioner, to understand how these nutrients can be incorporated into your diet.
Health is wealth!
Monica Ewing
Noire Nutrition
References: (Berne, 2017) "Top Nutrients for Healthy Eyes" - Dr. Sam Berne Holistic Eye Care
About the Author:
Monica is a Functional Nutritional Therapy Practitioner, Co-Founder of Noire Nutrition, wife, and mom to a fun-loving twelve-year-old son. She enjoys spending her free time braving various bike trails and enjoying a good laugh with friends and family. You can find her at noirenutrition.com.
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