Your new year’s resolutions may well include eating better, both for the health of your heart and the health of your eyes. The essential fatty acids found in fish can be a great addition to your diet.
In particular, omega-3 fatty acids help to reduce cholesterol and increase circulation to the retina. Omega-6 fatty acids are important as they protect cells from degenerative changes and reduce inflammation throughout the body. Both Omega 3s and 6s help prevent and even treat glaucoma and macular degeneration.
A word of caution about your fish intake the effect of mercury which contaminates the larger ocean predator fish (tuna, swordfish, marlin, sharks, etc): too much mercury in the body can raise your blood pressure.
Source: theheart.org/article/1010897.doc
Small fish like sardines are a safe choice, but there are non-swimming sources of essential fatty acids out there too. Find omega-3s in flax seed oil, black current oil, walnuts and walnut oils, dark leafy vegetables, eggs (preferably from free range chickens), spices (including mustard, fennel, cumin, and fenugreek). Get your omega-6s from evening primrose, borage and black currant oils.
Learn more about food sources of nutrients and how they can benefit your eyes and your whole body.