Food for eyes is a good tip to add in your vision-improving arsenal. Eating healthily is a common measure recommended to folks for improving their eyesight and eye health. A study points out that nearly half of the Americans exhibit a poor eyesight. Susan Vitale from the National Eye Institute and part of the study’s research team elaborated this. She wrote, “Clinically important refractive error affects half of the U.S. population 20 years or older.”
On a global scale, approximately 253 million individuals suffer from vision impairment according to the World Health Organization. 80% of these vision problems are considered preventable. Furthermore, it is estimated that the annual productivity loss due to uncorrected vision concerns stands at $269,000,000. In the US alone, the yearly costs of such problems range between $3.8 and $7.2 billion for people aged 12 or above.
These whopping numbers set the foundation for the need of improving poor vision. In this regard, a natural approach of healthful food items in your menu is good. Therefore, without further ado, here is an extensive list of foods that improve eyesight:
Carrots are credited as champion food items for your eyesight. These orange veggies are rich in vitamin A and C that are powerful antioxidants, which fight free radical damage. Moreover, vitamin A has the potential to protect the retina and improve night vision.
Carrots are a staple feed for your eyes and in several cases have been helpful in correcting vision. This might even be the potential reasoning for bugs bunny being inseparable from carrots. After all, who likes a bunny with spectacles.
You are probably already looking for another reason to grab a bar of dark chocolate. Now, you have just the reason to entertain your whip and succumb to your choco cravings. Dark chocolate showcases a wide array of beauty benefits for the skin and hair.
On top of this, these also find a place among foods that improve eyesight. Dark chocolates are rich sources of antioxidants that curb inflammation and free radical damage. Try to get chocolate with a 60% cocoa content for optimal results in enhancing vision.
Kale is powered by vitamins and cancer-curbing antioxidants. It is also enriched with a substantial amount of beta-carotene, lutein, and zeaxanthin. Upon procession by the liver, beta-carotene yields vitamin A.
At the same time, kale also contains vitamin C. All these antioxidants protect the blood vessels of eyes from damage done by free radicals. Consequently, kale is able to contribute to better vision. You can add kale in salad, have it in the form of smoothies or have it as a side dish.
The nutrients and vitamins in the composition of eggs are known for their role in protecting you against dry eyes and night blindness. Mainly, the lutein and vitamin A in eggs are applauded for their role in bettering eye health.
It is easy to incorporate eggs in your diet. You can simply have an omelet for breakfast to avoid any recipe complications in an attempt to get egg in your meals.
Fish is a rich source of omega-3 fatty acids. This protects your eye from macular degeneration, dryness, and even cataracts. In this regard, you can opt for mackerel, tuna, sardine, and salmon.
If you do not eat fish, then you can resort to fish oil supplements as alternatives. You can also pick vegetarian supplements that boast flaxseed oil or black currant seed oil.
Apart from kale, you can also add spinach and collard greens in your diet if you are looking to boost your vision. These leafy vegetables are packed with zeaxanthin and lutein plant pigments, which can help keep the development of cataracts and macular degeneration at bay.
Over and above that, peas, avocados, and broccoli also contain significant amounts of powerful antioxidants.
Citrus fruits and berries
Citrus fruits like oranges contain a substantial dose of vitamin C, which helps the health of the eye tissue. A study also found out that vitamin C in the eye may assist in the regeneration of other essential antioxidants like vitamin E.
In addition to this, berries such as blueberries, cranberries, and strawberries are rich sources of antioxidants. Resultantly, the useful composition of berries and citrus fruits is good at curtailing any free radical damage to the eye, which helps improve eye health.
A diet that exhibits a low glycemic index (GI) can aid in slashing the odds of developing age-related macular degeneration. To this end, introducing food items with a low glycemic index is helpful in keeping the likelihood of macular degeneration at bay.
To maintain a low glycemic index diet, make a switch from refined carbohydrates with brown rice, whole oats, quinoa, pasta, and whole-wheat bread. Furthermore, zinc, niacin, and vitamin E aid in encouraging overall good eye health.
Nuts pose a high content of omega-3 fatty acids. As a result, these are able to chip in improved eye function and health, similar to the way omega-3s in fish work. These also contain vitamin E, which is another important element to boost your eye health.
Most of the nuts are helpful in this case, therefore, are included among foods that improve eyesight. You can include any of your favorite nuts such as almonds, pistachios, walnuts in your meal plan that is dedicated to enhancing eye wellness.
Legumes such as black-eyed peas, lentils, and kidney beans also play a critical role in eye health. These contain zinc, which falls among trace mineral that correct vision.
Legumes are also rich sources of bioflavonoids. These alongside zinc assists in protecting the retina and lowering the risk of cataracts and macular degeneration. In this way, legumes can help against a weak vision that accompanies aging.
This is another source of zinc, which protects eyes. Leland Carr, OD, a VSP network doctor, and professor of optometry at Northeastern State University in Oklahoma explains this. He states, “One of the best things you can do for your eyes is to eat a balanced diet high in fruits and vegetables, but also low in saturated fats and sugar.”
Dr. Carr adds, “Along with the vitamins, you should be sure to take in adequate amounts of the minerals zinc and selenium, both of which help protect the retina – the light sensitive part of the back of the eye.”
The brightly-colored bell peppers are nutritional powerhouses that are known to reduce the risks of age-related macular degeneration. A cup of these peppers provides 100% of the needed value of vitamins A and C.
Also, these food items are low-calorie, fat-free, and contains fiber. So, bell peppers are a rich source of vitamins and curb your appetite too.
Sunflower seeds keep your eyes healthy too. These also keep eye diseases at arm’s length, as these are excellent sources of zinc and vitamin E.
On a side note, black currant seed oil, flaxseed oil, and fish oil are some super supplements that contain omega-3 acids. These reap several health benefits that entail preventing eye dryness, reduced chances of developing cataracts, and declined risk of macular degeneration.