Along with longer days and warmer temperatures, spring brings a plethora of fresh produce. Did you know much of the season’s fruits and vegetables taste delicious and nourish our eyes? Check out what spring foods to eat for the best eye health, including produce, and focus on preserving your eyesight.
Citrus fruits
Packed with vitamin C, citrus fruits are ripe in the spring! Add oranges, grapefruits, lemons and limes to smoothies or salads for an extra helping of vitamin C, which promotes healthy blood vessels in the eyes and supports collagen production.
Leafy greens
Another produce hit that flourishes in the spring is leafy greens! Spinach, kale, arugula and romaine all have beneficial nutrients for eye health, such as lutein and zeaxanthin—powerful antioxidants.
They will gather in the retina, providing a shield for your eyes to protect against harmful light and oxidative stress.
Colorful vegetables
Sweet potatoes, carrots, bell peppers and tomatoes spring into action when added to your diet. These vegetables are rich in beta-carotene, essential for maintaining night vision and cornea health.
They also have vitamin C, lutein and zeaxanthin, further protecting and nourishing the eyes.
Bright berries
Bursting with flavor, more spring foods to eat for the best eye health include raspberries, blueberries, blackberries and strawberries. They are full of antioxidants that help fight inflammation and oxidative damage, shielding the eyes from free radicals.
Add various berries to your diet to reduce the risk of eye diseases and preserve visual acuity.
Legumes
Are you wondering what a legume is exactly? Legumes include peanuts, lentils, chickpeas, lima beans, peas, soybeans and broad beans. They have an abundance of bioflavonoids and zinc, which help protect the retina. More specifically, bioflavonoids boost vitamin C and reduce the risk of macular degeneration and cataracts.
Nuts and seeds
Rich in vitamin E and essential fatty acids, nuts and seeds support retinal function and the fluidity of the eye’s cell membranes. Walnuts, almonds, chia seeds and flaxseeds also protect the eyes from age-related degeneration and oxidative damage.
Omega-3 rich fish
Incorporate fatty fish such as salmon, mackerel and trout into your diet. Rich in EPA and DHA omega-3s, they support optimal visual function and retina health. These essential fatty acids have anti-inflammatory properties that help alleviate symptoms of dry eyes and other related issues.
Summary
With these spring foods to eat for the best eye health on the menu, dishes become visually appealing, flavor-packed and nutritious. Stay focused on your eye health all season by scheduling your next annual eye exam at your local Mississippi Eye Care clinic. For more eye care tips, keep reading our blogs.
