A nutritious diet not only helps prevent illness, but it can also protect your vision. A number of vitamins and minerals have been shown to improve vision and are easy to get in your favorite foods. Below are some of the foods that can help improve eye health and get you on the right track to becoming healthy.

Broccoli
Broccoli is very high in vitamin C. Vitamin C not only strengthens the immune system, but it also helps protect the cells inside of the eyes from damage. Additionally, vitamin C may help reduce the risk of glaucoma, age-related macular degeneration, and cataracts. One cup of broccoli will provide you with the vitamin C you need to protect your vision. When planning a vegetable to go with you meal, always consider this one.

Turkey
Turkey meat is filled with zinc. Studies have shown that diets high in zinc can help reduce the risk of age-related macular degeneration by approximately 25 percent. The recommended daily serving of zinc is eight mg for women and 11 mg for men. Three ounces of turkey will provide you with the recommended amount of zinc.

Spinach
Spinach is often referred to as a superfood because of its numerous health benefits, and it’s vitamins and minerals can also help protect your vision. It is high in many antioxidants, including vitamin C and lutein. Lutein helps protect your eyes from the damaging effects of the sun.

Eggs
The professionals at Crowfoot Vision Centre recommend you eat eggs on a regular basis. Eggs are filled with lutein and zinc. They are also a great source of zeaxanthin, which can also cut the risk of age-related macular degeneration. Make sure you eat the egg yolk because that is where the zeaxanthin and lutein is found.

Almonds
Almonds are high in vitamin E, which can protect against age-related macular degeneration. Studies have also shown it can slow the progression of age-related macular degeneration. You only need to eat about a handful of almonds in order to get half of the vitamin E you need.

Salmon
Salmon is one of the most abundant sources of omega 3 fatty acids. Omega 3 fatty acids help protect against dry eye syndrome. Studies have also shown that people who do not get enough omega 3 fatty acids are at a greater risk for developing dry eye syndrome.

One of the best things you can do to keep your vision healthy is to follow a healthy diet. Almonds, salmon, spinach, broccoli and turkey all provide the vitamins and minerals your eyes need to stay healthy. Next time you go in for an eye exam in Calgary, ask what kinds of foods you should eat more of to protect your eyes.

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