what to eat for eye longevity

It’s safe to say that vision is one of the most imperative senses. Even when closing our eyes, it’s hard to fully imagine a life without it. Thankfully, incorporating these 6 foods in your diet may help promote ocular health while extending the longevity of your eyes.

Oysters
Oysters and shellfish are abundant in zinc, which boosts the natural production of melanin and protects the eyes against the harmful effects of sunlight. Zinc supplementation is also attributed to slowing down the progression of age-related macular degeneration, known as AMD. 

Local Spots for Oysters:

• The Darling
• 167 Raw
• The Royal Tern
• Leon’s
• The Ordinary
• Rappahannock ​

Photography: Conde Nast Traveler

Goji Berries
High in the antioxidant zeaxanthin, goji berries can help prevent age-related eye issues and reverse the effects of blue light exposure, free radicals and oxidative stress. In a study published by the Journal of the American Academy of Optometry, those who consumed goji berries for 90 days saw an increase in plasma and zeaxanthin levels, both supportive of macular health. 

Ways to Consume:

• Powdered, in a smoothie
• Dried, on yogurt or oatmeal
• Raw, soaked overnight ​

Photography: Shutterstock

Fennel 
Fennel contains compounds that aid in preventing the risk of cataracts and vision loss. A study conducted by researchers from the Department of Biochemistry at the Shivaji University in India suggests that the compound ‘trans-anethole’ blocks sugar from converting to sorbitol. Excess sorbitol in the retina could ultimately result in retinopathy, cataracts and blindness.  

Sweet Potato
We know carrots are great for our eyes because of their beta-carotene content, but did you know sweet potatoes contain a higher amount of beta-carotene per serving? Our bodies convert beta-carotene to vitamin A, which strengthens the surface of the eye and creates a barrier for bacteria and viruses. (Not to mention, makes our skin look radiant)

Photography: Bon Appetit

Eggs
The yolk of an egg contains carotenoids lutein and zeaxanthin, while the white of an egg contains zinc. Eating the whole egg is ideal, as the zinc from the white helps your body absorb the carotenoids from the yolk. Choose pasture-raised organic eggs for optimal quality. 

Fish
Cold-water fish like salmon, mackerel, sardines and tuna are loaded with omega-3s. These fatty acids are especially beneficial in preventing dry eye syndrome, macular degeneration and cataracts. Additionally, omega-3 essential fatty acids may help decrease eye pressure by promoting drainage of intraocular fluid. Where possible, avoid farm-raised fish and opt for wild-caught. ​

---

Longevity Living, an aspirational lifestyle blog by Longevity Fitness Charleston, is your source for all things fitness, nutrition and wellness. Be sure to subscribe to our weekly newsletter for scroll-worthy articles, must-watch videos from our expert trainers, studio updates & more.