If you can't eat fish, there are alternative ways to get enough omega-3s into your diet, including tofu and eggs.
Some vision problems are inevitable for several reasons. However, others may be caused by certain conditions or lack of care. In any case, you can protect your eyes with diet.
Various vitamins and fats can help keep your eyes healthy. In particular, it is recommended to eat eight types of fish because of their high omega-3 content.
Fish such as salmon, tuna, sardines, halibut, trout, anchovies, herring and mackerel are rich in omega-3 fatty acids, which may reduce the risk of developing eye disease later in life and protect against macular degeneration and cataracts. Clinical trials have shown that omega-3, a group of fatty acids that we get from food, can have a positive effect on dry eye symptoms when taken in certain amounts.
The doctor recommends eating two portions of fish per week, one of which should be classified as fatty. However, if you don't eat fish, it's possible to get omega-3s from other sources, such as flax/linseed or canola oil and soy products such as tofu.
There are also omega-3s in fish oil supplements and vegetarian supplements that contain blackcurrant seed oil or flaxseed oil.
Vitamins that can protect the eyes
Vitamins A, C, and E in a healthy diet may play a role in protecting against cataracts, and vitamins C and E may help prevent age-related macular degeneration. Don't start taking a lot of supplements: instead, make sure you have good, healthy foods in your diet.
Foods high in vitamin A include sweet potatoes, zucchini, lettuce, dried apricots, muskmelon, fish, liver, and tropical fruits.
Get vitamin C from vegetables and fruits such as spinach, carrots, tomatoes and red peppers.
Vitamin E can come from nuts, peanuts, avocados, and salad dressings made with healthy oils such as olive oil.