Making sure you incorporate a wide variety of different foods into your diet can ensure you are getting the nutrients you need to maintain and enhance your ocular health. These foods include fruits, veggies, omega 3 fatty acids, lean meats, and eggs. Many medical studies have shown that nutrient-dense foods can help control and prevent eye diseases, such as cataracts, glaucoma, and age-related macular degeneration (AMD). Our team at Nevada Eye Physicians is dedicated to educating our patients on how they can reduce their risks of common eye disorders with a healthy diet. To sit down with one of our seasoned eye professionals, call any one of our locations in Las Vegas, Boulder City, Henderson, Mesquite, or Pahrump, NV.
Fruits and veggies that prevent eye diseases
While it’s easy for most people to consume meats and eggs, too often, fruits and veggies take a back seat when it comes to our diet. It’s no secret that fruits and veggies offer a series of health benefits and are packed with natural nutrients. Some of the best plant-based foods for eye health include:
- Leafy greens. Spinach, kale, and collard greens are teeming with Vitamins C and E, in addition to antioxidants, like lutein and zeaxanthin, all of which help reduce the risk of long-term eye diseases.
- Orange-colored foods. Carrots, sweet potatoes, mangos, oranges, and peaches are rich in beta-carotene, which helps with night vision and the eyes’ ability to adjust to low light.
- Red-colored foods. Bell peppers, strawberries, and red grapefruit are Vitamin C-rich foods that can help prevent cataracts.
How dark chocolate can benefit your eye health
At Nevada Eye Physicians, our team of board-certified ophthalmologists understands how difficult it can be to eat those fruits and veggies. So, why not enjoy a little chocolate with your next salad? That’s right, chocolate. Medical studies suggest that regular consumption of dark chocolate that contains between 50% – 90% of cocoa flavanols can increase blood flow to the retina and brain. This effect can enhance two primary aspects of vision: contrast sensitivity and visual acuity. The powerful antioxidant effects of flavonoids found in dark chocolate can also help stem ocular diseases, such as glaucoma and age-related macular degeneration (AMD). Nibble on two to three 30-gram servings a week to enjoy these health benefits.
Incorporating supplements and whole foods
Unfortunately, most people are not getting enough nutrients from their diet alone. Incorporating vitamin supplements can be a great way to make sure you are getting the nourishment you need. Be sure to talk to your primary healthcare professional to discuss dosages and which supplements may be best for you. Consuming fruits and veggies can also be challenging with busy work schedules and picky eaters. Another great way to incorporate whole foods is within sauces. Blend in some carrots with your spaghetti sauce — the kids will never know or blend your favorite fruits with a handful of leafy greens for a delicious smoothie. On average, consuming 1 – 2 cups of plant-based foods a day is a good practice.
How to enhance your diet and eye health
Nevada Eye Physicians is committed to helping you achieve your best eyesight possible through high-quality ocular care and practical tips to follow at home. By incorporating healthy whole foods into your diet, you can boost your ocular health and prevent unwanted diseases. Start with baby steps and adjust your diet one meal at a time. Call any one of our locations in Las Vegas, Boulder City, Henderson, Mesquite, or Pahrump, NV to book an in-person appointment or online consultation.
