The Eye Care Diet: 12 Foods to Eat for Healthy Eyes


3. Salmon

Like any other oily fish, such as sardines, herring, mackerel and halibut, salmon is an excellent source of omega-3 fatty acids, which are essential for a good eye health. Eating salmon regularly reduces the risk of macular degeneration by 38% and helps treat dry eye disease.

Salmon is also one of the best sources of vitamin D that helps improve your eye health, cardiovascular health, and it plays a vital role in healthy bone growth. Vitamin D deficiency has been linked to a higher risk of cancer, heart disease, type-1 diabetes, sclerosis, and rheumatoid arthritis.

Incorporate salmon into your eating plan to improve your vision as well as to prevent vitamin D deficiency. A can of salmon contains your day’s worth of this essential vitamin.

Omega-3 fatty acids in salmon also help reduce inflammation, lower cholesterol, and slow and prevent Alzheimer’s disease. It’s recommended to eat salmon at least twice a week.

You can bake salmon for dinner, add salmon chunks to your salads, grill salmon, use raw salmon for sushi and sashimi, or eat smoked salmon with crackers. If you have trouble falling asleep, try eating salmon for dinner. Salmon is high in tryptophan, a natural sedative that will help you sleep better.