Luckily, vitamin E is abundant in many of the vegetable oils we eat, including sunflower oil and olive oil. Wheat germ oil is also a particularly good source. In terms of actual whole foods, almonds, hazelnuts, sunflower seeds, and green leafy vegetables such as spinach and chard also have a high vitamin E content and are therefore among the best foods to eat for eye health. Beef liver also contains a lot of vitamin E—but for those who prefer something a little, um, intense, dandelion leaves also contain a lot of vitamin E.
Vitamin C for clear lenses
Cataracts are one of the main causes of visual impairment worldwide. Though cataracts often only develop in people over the age of 60, it is not uncommon for the first clouding of the lens to occur at the age of 40.
However, getting adequate doses of vitamin C has been shown to slow down the progression of clouding. A long-term study from the American Journal of Clinical Nutrition showed that people with a high vitamin C intake had a 33 percent lower risk of developing cataracts.
Fruits and vegetables in particular contain a lot of vitamin C, which is not only important for the immune system, but also for healthy eyes. With around 1,600 milligrams of vitamin C, acerola cherries are one of the richest natural sources, but black currants, guavas, kiwis, oranges, and other citrus fruits are also good sources. When it comes to vegetables, red peppers, kale, Brussels sprouts, broccoli and spinach are also particularly rich in vitamin C.
So, eat the rainbow, as they say!
Zinc for the retina
An important part of the eye is the retina—and the trace element zinc is important for keeping it strong. Zinc helps to transport vitamin A to the retina, where it produces a pigment that helps the eyes to adapt to different light conditions and to be able to see even in dim light; The pigment also protects the eye from damage caused by light. According to a study, zinc can not only support the retina, but also help to reduce the risk of retinal problems in old age.
Good animal sources of zinc are oysters, beef, pork and chicken. However, pumpkin seeds, pulses such as lentils, chickpeas and beans are also good sources of zinc for the body. Other good sources of zinc are oatmeal and nuts and seeds such as sesame seeds, hemp seeds and cashews. Dairy products such as cheese and yogurt also provide the body with zinc.
Vitamin A for night vision
In addition to zinc, vitamin A is also important for the eyes—especially when it comes to night vision. Vitamin A helps the eyes to produce the pigment rhodopsin, which improves vision in dim light. Studies from the American Journal of Clinical Nutrition show that a diet high in vitamin A can help improve vision in dim light and reduce the risk of night blindness.