Eye-Boosting Superfoods: Keep Your Vision Sharp

Have you ever felt like your eyes were about to pop out of your head after a marathon session of Zoom calls or TikTok scrolling? Well, you're not alone! In this digital age, it's easy to spend countless hours online, and all this screen time can prove to be a real pain.

Turns out, beyond digital eye strain, there are some studies that suggest excessive exposure to blue light can cause early onset age-related macular degeneration (AMD). Yeah, it sounds like something straight out of a sci-fi flick. AMD attacks the macula, the part of your eyeball responsible for keeping your sight on point. Imagine trying to hit the bullseye in a game of darts, but your aim is suddenly more wobbly than a preschooler learning to ride a balance bike. Not fun, right?

Point being, when you're at a certain age and spend your days glued to a screen, taking care of your eye health is crucial. But fear not, there are steps you can start taking now to keep your vision sharp.

According to the wise Dr. Michelle Andreoli, an ophthalmologist and clinical spokesperson for the American Academy of Ophthalmology, our cells are constantly under attack from all sorts of threats. Think of it as a never-ending battle against the forces of darkness, like UV light, smoking, and processed foods. There are some eye-essential nutrients that can make all the difference. The Avengers of eye nutrition are vitamins A, C, and E, the ultimate eye defenders. They fight off evil oxidation and protect your eyes from dastardly conditions like AMD and glaucoma.

So, let's take a closer look at the top vitamins that will keep your eyes in fighting form into your golden years and beyond.

Vitamin A (and beta carotene): This is the MVP of vision. If you don't get enough, you might find yourself bumping into things like a clumsy toddler. But don't worry, it's pretty hard to be vitamin A-deficient in the US. Chances are you grew up learning about beta carotene (which is found in orange vegetables like carrots and sweet potatoes) being good for your eyes. Well, did you know, beta carotene gets converted to Vitamin A?

Liver is a very rich source of Vitamin A, but before you run out and start having pâté every day, it is possible to have too much of a good thing! The recommended amount is 600-700 µg a day. Anything more than 1.5mg can weaken your bones as you get older. That's particularly bad news if you have an increased risk of osteoporosis. So if you're a pâté lover, try to savor it no more than once a week, any excess Vitamin A your body doesn't need immediately is stored for later.

Vitamin E: Vitamin E, like a secret agent, sneaks into your eyes and helps fend off free radicals and eye diseases. So grab some nuts, sunflower seeds, and avocado to keep your eyes feeling like James Bond. The recommended amount is 3-4mg a day. Like Vitamin A, any unused Vitamin E is stored in your body. Unlike Vitamin A, you don't need to worry about going overboard as there isn't any evidence of excess Vitamin E being bad for you. My go-to easy lunch fix is an avocado smoothie (half a frozen banana, half an avocado, a cup of oat milk, and I like to add in black sesame and collagen powder for an extra age-fighting boost).

Vitamin C: This vitamin is like a superhero duo with vitamin E. They protect each other from the bad guys trying to take them down. The recommended daily amount is 40mg a day, and it cannot be stored so you need to get a daily dose! You can find vitamin C in citrus fruits, kiwis, strawberries, and even bell peppers. Whip up a salad with spinach, strawberries, and a drizzle of olive oil for a taste of eye-saving goodness.

Zinc: This one is a key player in the eye health league. It helps keep your eyes in tip-top shape and prevents villains from causing trouble. The recommended amount is 7 to 9.5mg a day, but getting too much can affect how much copper your body absorbs and lead to anemia or weak bones. Look for zinc in beans, lentils, seeds, and other heroic foods like seafood and eggs.

Lutein and zeaxanthin: These tongue-twisting nutrients are another dynamic duo of eye protection. They act as sunglasses for your retina, shielding it from UV damage. They also fight free radicals from attacking your macula and keeping high concentration of these nutrients in your eyes can prevent a whole host of eye health issues from AMD to cataracts to retinal detachment. In my own family, several of my aunts and uncles have needed cataract surgery in their 60s, but my mom and dad started taking lutein supplements in their 40s and believe that may be contributing to them still having good eye health into their 70s.

On average, Americans get about 1-3mg of lutein and zeaxanthin in our regular diets, but 6-20mg of lutein a day is associated with reduced risk of eye conditions. Kale and spinach in particular are powerhouses when it comes to containing these nutrients. 1 cup of raw kale contains 11 mg of lutein! When cooked, that amount is halved, but it still meets the amount needed to turn back the clock on your eye health. So keep chowing down on those kale chips.

Omega-3 fatty acids: These fatty fish friends are as good for your eyes as they are for your heart. They're like the sidekicks that alleviate dry eye disease and reduce the risk of AMD. The National Institutes of Health suggests consuming 1.1-1.6 grams of omega-3 fatty acids a day, while the American Heart Association recommends eating two servings of fish (3-4 ounces) a week as part of a heart-healthy diet. Think salmon, mackerel, and sardines. If you're more of a plant-powered hero, flaxseed, walnuts, and chia seeds have got your back. Have an air fryer? You can have delicious crispy skinned salmon in under 10 minutes!

So give your eyes the love they deserve. Load up on these superhero foods packed with eye-boosting nutrients by incorporating these into your diet. Remember to give yourself regular screentime breaks to reduce eye strain and don't forget to blink! Prioritize your eye health and enjoy clear vision for years to come.