Vision deterioration is linked to various factors, some of which are beyond our control, such as genetics or aging. However, certain lifestyle factors can impact our eyesight, and diet is one of the most significant. Francesca Marchetti from MacuShield reported that people should consume foods rich in four key nutrients to maintain good eyesight: omega-3 docosahexaenoic acid (DHA), vitamin B2, lutein, and zeaxanthin. Therefore, she recommended increasing the intake of the following ten foods:
- Salmon
- Sardines
- Mackerel
- Dairy products
- Eggs
- Lean meat
- Kale
- Spinach
- Orange peppers
- Sweet corn
**Omega 3**
Marchetti explained: "Docosahexaenoic acid is particularly found in the light-sensitive cells in the retina and makes up to 93% of omega-3 fats in the retina. The retina fully relies on dietary sources of docosahexaenoic acid, but our bodies cannot produce adequate amounts of these vital fats, so we depend entirely on getting enough from our diets." To ensure you obtain enough docosahexaenoic acid in your diet, Marchetti recommended eating plenty of oily fish, including salmon, sardines, and mackerel. She stated, "We should eat oily fish at least once a week to get the recommended amount of omega-3 docosahexaenoic acids to help maintain the health of our eyes."
**Vitamin B2**
Marchetti said: "Vitamin B2 supports eye health by helping to maintain normal vision. Vitamin B2 is found in dairy products, eggs, lean meats, and salmon."
**Lutein and Zeaxanthin**
Marchetti reported: "There are three carotenoids (or pigmented carotenoids): lutein, zeaxanthin, and meso-zeaxanthin, which are naturally present in the back of the eye in the retina (or macula), where they form the macular pigment (the yellow pigment)." Carotenoid pigments are naturally found in many fruits and vegetables, and "kale and spinach are primary sources of lutein. Orange peppers provide zeaxanthin, and sweet corn provides both. So, color your plate with fruits and vegetables and try to maintain an active and healthy lifestyle."
