The best sources of omega-3 essential fatty acids are cold-water fish.

As children, we were told that eating carrots would improve our eyesight and help us see in the dark. True, this is a myth. Sure, carrots contain vitamin A, which in small amounts is essential for eye function, but a typical diet contains all the vitamin A anyone needs. In fact, overeating can harm your health.

What we need for eye health are fats, especially fatty acids, which are important for the normal production of nutrients and the functioning of cells, muscles, nerves, and organs.

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Our bodies produce some fatty acids naturally, but others can only be obtained through diet. One such essential fatty acid (EFA) is omega-3, which has been found to be linked to optimal eye health.

Essential fatty acids have been found to be important for proper visual development in infants. A deficiency of omega-3 fatty acids (particularly omega-3) in adults can lead to impaired vision.

In 2007, a large, multi-site study found that among people who ate at least two servings of fish per week, age-related macular degeneration was the leading cause of irreversible vision loss in people over 65 in the United States. Relapse (AMD) is likely to develop.

So where can we get omega-3 fatty acids from? The best sources of omega-3 essential fatty acids are cold-water fish, which are high in the polyunsaturated fats EPA and DHA. Examples of cold-water fish include salmon, mackerel, herring, sardines, and tuna. Nutrition experts recommend eating at least two servings per week of any of these fish.

Babies have a bad reputation when it comes to food, so there are other sources of fish that don’t eat. Natural sources include flaxseeds, flaxseed oil, walnuts, and dark green leafy vegetables. Omega-3 fish oil is also available as supplements.