As we age, protecting our eyesight becomes increasingly important. Good nutrition can support overall eye health, and seeds can be a useful addition to a balanced diet because they provide healthy fats, minerals, protein, and antioxidant compounds.
However, no seed can naturally “sharpen” vision overnight or rebuild a damaged retina. Vision changes after 70 can have many causes, including cataracts, glaucoma, age-related macular degeneration, dry eye, and changes in the eye’s focusing system. Regular eye examinations remain essential.
Three particularly nutritious choices are pumpkin seeds, sunflower seeds, and chia seeds.
1. Pumpkin Seeds
Pumpkin seeds are rich in zinc, magnesium, protein, and healthy fats. Zinc is particularly relevant to eye health because it is involved in normal retinal function.
How to eat them
Choose unsalted pumpkin seeds and add a small handful to:
- Oatmeal
- Yogurt
- Salads
- Soups
- Homemade granola
- Vegetable dishes
You can also lightly toast them for extra flavor.
2. Sunflower Seeds
Sunflower seeds provide vitamin E, an antioxidant nutrient that helps protect cells from oxidative damage.
A small handful of unsalted sunflower seeds can make a convenient snack or topping.
Simple serving idea
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