Healthy Eating for Healthy Eyes

Healthy Eating for Healthy Eyes

By Carlos Sánchez OD

Information published in The Huffington Post, indicates that in the US there are 21 million Americans who have a problem with their visual health, which may be preventable. A diet rich in vitamins, minerals and carotenoids and flavonoids, protect, sweep and clean free radicals from the body which is good for your eyes. So if you want healthy vision, eat the following foods:
Kale, spinach, chard and Romaine lettuce: These plants are characterized by lutein and zeaxanthin, which are antioxidants that protect and maintain healthy cells. These foods act as a barrier against ultraviolet rays that damage eye health. Other foods high in lutein and zeaxanthin include broccoli, carrots, collard greens, corn, eggs, green beans, leek, oranges, peas, red pepper, turnip greens
Oysters, lobster, salmon and crab: Zinc deficiency has been linked to vision problems such as cataracts. Consuming these foods helps your body maintain good eye health and prevent macular degeneration. Other zinc rich foods include green leafy vegetables such as endive, radicchio and amaranth leaves. Pumpkin, sunflower, squash, flaxseed and chia seeds also contain high quantities of zinc as do nuts such as peanuts, walnut, pecans, cashews, almonds, pine nuts and hazelnuts. Beans that are high in zinc include baked beans, kidney beans, mung beans, chickpeas and adzuki.  Zinc containing mushrooms include white, portabello, oyster, brown and morel. Other foods which contain substantial amounts of  zinc include wheat germ, beef, lamb, pork and chicken.
Peaches, apricots,  asparagus, broccoli and carrots: This fruit is a good source of beta-carotene and lycopene, which promote eye health and prevent cataracts and macular degeneration. Other foods that are high in beta-carotene are dark green leafy vegetables, grapefruit, kale, onions, peas, peppers, plums, spinach, squash and sweet potatoes. Some spices and herbs that contain beta-carotene are paprika, oregano, parsley and chili powder.
Sweet Potatoes: A single cup of sweet potato has the necessary level of vitamin A the body requires for one day, which helps maintain good vision and skin health.
Wheat germ: Its consumption is recommended to prevent macular degeneration and reduce the risk of cataracts, thanks to its high content of vitamin E.
Some studies have shown that ingesting high doses of lutein, omega 3 and lycopene reduces the risk of developing macular degeneration by 25%. Moreover, all these nutrients not only serve to maintain a stable visual health, but the whole body benefits. How do you maintain your eye health?

Dr. Sánchez specializes in optometry, ophthalmology, contact lenses, keratoconus treatment, visual certifications and pediatric optometry. He is a certified contactologist and has worked as a specialist in ​​contact lenses for Swiss company for 10 years. He is an optometrist and has a Bachelor's degree in Clinical Laboratory from Ecuadorian Universities. He has trained in hospitals in Quito, Guayaquil and Cuenca and attended courses in the United States, Ecuador and Colombia and regularly attends courses at Bascom Palmer Hospital of Miami, American Society of Cataract and Refractive Surgery, American Academy of Ophthalmology, Optometry World Congress, and Ecuador. Contact Dr. Sánchez at (07) 284-0827 or 0996427771 or

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