10 Best Foods To Improve Your Eyesight
Every aspects of the human body require nutrients to function properly, and the eyes are no exception. Your overall eye health depends on several nutrients like vitamin A, C, E, omega-3 fatty acids, carotenoids, and zinc.
Getting enough of these nutrients will not only improve your eyesight but it can also help you to stay healthy. Now, let’s check the list of foods that contain the essential nutrients for eye health.
Carrots are very high in vitamin A which is an essential nutrient for eye health. Carrots also contain beta-carotene, a precursor of vitamin A.
Vitamin A helps prevent a number of eye diseases such as macular degeneration and cataracts. Vitamin A has also been shown to be effective for the treatment of dry eyes and other eye conditions. A deficiency of vitamin A often causes night blindness, corneal ulcers and retinal damage which can contribute to blindness.
2. Leafy greens
Leafy greens, such as spinach, kale, and collard greens, are packed with lutein and zeaxanthin, plant pigments that can lower the risk of developing age-related macular degeneration (AMD) and cataracts.
Research has shown that consuming foods rich in lutein and zeaxanthin can slow the progression of AMD and prevent the onset of the condition.
Like most dark green vegetables, broccoli contains lutein which helps prevent both cataracts and age-related macular degeneration. Broccoli also contains beta-carotene, another carotenoid that is beneficial for maintaining healthy eyes.
4. Whole grains
Whole grains are a low glycemic index (GI) food and studies have shown that foods with low GI contribute to a lower risk of age-related macular degeneration. In addition, whole grains contain vitamin E, zinc, and niacin, all of which support overall eye health and function.
Eggs are a great source of lutein and zeaxanthin, which helps reduce your macular degeneration risk. Aside of that, it also rich in vitamin A and protein. The protein and vitamin A in egg yolk help strengthen the muscles around your eyes, preventing eye strain and even blindness.
6. Fatty fish
Fatty fishes, like tuna, salmon, and mackerel, are good sources of omega-3 fatty acids, which have been shown to reduce the risk of age-related macular degeneration and protect the eyes from dry eye syndrome. The acids can also help prevent dry eyes.
If you don’t eat fish, you can get a good amount of omega-3 fatty acids through flaxseed oil or black currant seed oil.
7. Citrus fruits
Citrus fruits, such as oranges, lemons, and grapefruits, are powerhouses of vitamin C, an important antioxidant for preserving eye health. Vitamin C is vital to eye health because it reduces the risk of cataracts, macular degeneration, and other eye diseases.
Berries, such as blueberries, blackberries, raspberries, and strawberries, contain several nutrients that help promote good eye health. They contain vitamin C which is required to maintain healthy eyes and reduce inflammation.
Berries also contain various antioxidants that help prevent eye problems such as dryness, vision problems and AMD.
Almonds are excellent sources of vitamin E that help keep your eyes healthy. Studies suggest that vitamin E rich foods, like almonds, can significantly decrease the risk of developing cataracts and age-related macular degeneration.
Almonds also contain omega-3 fatty acids which are vital for optimum eye health. Daily consumption of these acids improve eyesight and prevent glaucoma which can cause vision loss.
All legumes contain zinc, a trace mineral that plays a vital role in bringing vitamin A from the liver to the retina to produce melanin, which protects the eye.
You can enjoy them in salads and stews, or simply steam them for a snack. Some of the best legumes include kidney beans, black-eyed peas, chickpeas, and lentils.