Here is an analysis of 5 types of fatty fish that should be consumed regularly to support eyesight, based on scientific research from reputable health organizations:
Salmon
Salmon is famous for its high content of omega-3 fatty acids, especially DHA and EPA.
Consuming omega-3 can reduce the risk of age-related macular degenerative disease (AMD) and dry eye syndrome. Vitamin D in salmon also helps fight inflammation and protect eye cells.
Autumn fish
Mackerel provides a significant amount of omega-3, helping to maintain the structure and function of the retina. Research from the American Journal of Clinical Nutrition shows that a diet rich in omega-3 is associated with a reduced risk of eye diseases such as AMD. Mackerel also contains vitamin B12, which supports the optic nerve system.
Tuna
Tuna is a rich source of DHA, an important component of the retina. According to research published in the American Journal of Ophthalmology, consuming tuna and other fish rich in omega-3 can reduce the risk of dry eye syndrome in women.
Sardines
Sardines contain omega-3 and vitamin E, which help protect the eyes from oxidative stress and damage from blue light. Research from the Journal of Nutrition shows that vitamin E combined with omega-3 can improve retina health and reduce the risk of age-related eye diseases.
Herring
Herring provides omega-3 and vitamin D, which help reduce inflammation and protect eye cells. Research from the American Journal of Clinical Nutrition shows that consuming herring and other fatty fish can reduce the risk of AMD and improve visual function.
To get the maximum benefits for eye health, fatty fish should be consumed at least twice a week. However, it is necessary to pay attention to the origin and quality of fish to avoid the risk of poisoning from heavy metals such as mercury.
The World Health Organization (WHO) recommends choosing fish with low mercury levels and consuming them in moderation to ensure safety for health.
Although fatty fish has many benefits for eye health, maintaining a balanced diet, combined with protecting your eyes from UV rays and blue light, along with regular eye check-ups, is also important to maintain good vision.
