Food for Eyesight Improvement

What you eat has a huge impact on your overall health. Your diet also plays a big role in determining how good your eyesight is. Foods good for eyes include certain minerals and antioxidants that not only lower your risk of getting cataracts and macular degeneration but also improve your eyesight. You just need to develop a better understanding of how to shop for eye-friendly foods. Let's find out more about the foods that prevent eye deterioration and save you from dealing with serious eye problems.

Food for Eyesight Improvement

Certain foods are good for your eyes because of their antioxidant content. Fruits and vegetables are loaded with minerals that also help improve your eyesight. Here are some great options you should consider adding to your diet.

1. Carrots

Foods that contain beta-carotene are great for your eyes, and carrots are packed with beta-carotene. Your body converts beta-carotene into vitamin A, which not only boosts your immune system but also improves your eyesight and skin. By eating an average carrot, you provide your body with about 5,000g of vitamin A, which in turn helps keep your eyes healthy.

2. The Three Bs

Brussels sprouts, bell peppers, and broccoli are the three Bs that should be there in your diet to prevent vision problems. These foods are packed with vitamin C, which is essential for your immune system as well as your vision. This powerful antioxidant works amazingly well to prevent cellular damage in the eyes. Regular consumption of these foods also lowers your risk of age-related macular degeneration, glaucoma, and cataracts. Even a cup of Brussels sprout or broccoli or a half-cup of bell pepper a day will do the trick.

3. Turkey

Turkey is another great food for eyesight improvement mainly because it is a great source of antioxidants and zinc. Zinc in particular plays a big role in lowering your risk of developing age-related macular degeneration (AMD). Even if you are already diagnosed with AMD, you may still consider adding turkey to your diet to prevent the remaining vision. Keep in mind that too much of zinc is not good for your health – men should have at least 11mg of zinc a day and women should go for 8mg of zinc daily. You get 3mg of zinc from a 3oz serving of turkey, so you do not need to worry too much about getting too much of it.

4. Seafood

While omega-3 fatty acids help lower cholesterol, they also improve your eyesight and prevent AMD. Omega-3s are also quite effective against dry eye syndrome. You should include tuna, salmon, and sardines in your diet to lower your risk of eye problems. You do not need to have too much of these foods either – only 1-2 servings of tuna a week will do.

5. Corn

Including corn in your diet is another great way of providing your body with everything it needs to promote better vision. The reason why corn is a great food for eyesight improvement is the presence of zeaxanthin and lutein. It also contains other antioxidants that are beneficial for your eyes. Interestingly, you can increase the amount of lutein found in corn by cooking it longer. Just add it to soups, chilies, and casseroles to enjoy its vision-improving benefits.

6. Eggs

Packed with protein, eggs are extremely beneficial for your vision because they also provide you with vitamin E, lutein, and omega-3s. You may consider going for Eggland's Best eggs to get 38% more lutein than regular eggs and more than double the amount of omega-3s as compared to regular eggs.

7. Oranges

Oranges are among the finest sources of vitamin C and you need vitamin C for healthy skin and improved immunity. Thanks to vitamin C, oranges also work great to prevent AMD. At the same time, regular consumption of oranges promotes the regeneration of vitamin E and other important antioxidants as well.

8. Blueberries

Blueberries should be there in your diet because they provide you with antioxidants that improve overall eye health and wellness. Not only do blueberries lower your risk of glaucoma and cataracts, they also protect you from cancer, heart disease, and other conditions. Regular consumption of blueberries may also improve your memory and learning capacity.

9. Sweet Potatoes

It is another beneficial food for eyesight improvement because it contains beta-carotene and other vitamins. This bright-orange root veggie is packed with all sorts of vitamins. Simply cut it into thin strips, roast them in the oven using a little olive oil, and enjoy healthy potato fries.

10. Kale, Spinach, and Dark Green Veggies

Dark green, leafy veggies are always extremely beneficial for your overall health. Since they are a great source of zeaxanthin and lutein, they also improve your vision over time. These veggies contain antioxidants that protect your eyes from harmful UV rays. So, be sure to include them in your diet for amazing results.

11. Other Foods

Along with foods mentioned above, you can also find many other options to improve your vision and overall eye health. For instance:

  • Whole Grains: You should have whole grains in your diet because they are low-glycemic and lower your risk for AMD. Be sure to swap refined carbs for brown rice, quinoa, whole-wheat breads, and whole oats. You get zinc, vitamin E, niacin, and other nutrients that improve overall eye health.
  • Nuts: You can include nuts in your diet to get nutrients essential for better vision. Almonds, walnuts, pistachios, etc., will work just fine because they all are packed with vitamin E and omega-3 fatty acids.
  • Legumes: Black-eyed peas, kidney beans, and lentils may also help protect your eyesight because they contain zinc and bioflavonoids. They work great to protect the retina and prevent macular degeneration.
  • Sunflower Seeds: Snacking on sunflower seeds is yet another great way of preventing eye related complications. They provide you with zinc and vitamin E that are good for your eyes.
  • Beef: Including lean beef in your diet improves your intake of zinc, which in turn improves the absorption of vitamin A and keeps your eyes healthy.
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