So we have been told since childhood to eat carrots, to improve our eyesight. Is there any truth to that? Can we improve our vision naturally? Which are the best foods to improve eyesight? It turns out that there are certain foods which are good for vision as they contain key nutrients and vitamins which optimize ocular health. Nowadays, people believe that weak eyesight or failing eyesight is an inevitable result of eye strain or ageing.
A healthy lifestyle can significantly help reduce the risk of issues related to eye health. The (AREDS) Age-Related Eye Disease Study, published in 2001, states that certain nutrients like Vitamin C, Vitamin E, zinc, copper, and beta carotene may help reduce the risk of age-related eye issues by 25%. In addition, severe eye conditions can be avoided if an individual includes a range of foods containing essential vitamins, nutrients, and minerals, also known as antioxidants.
With a healthy diet, you may be able to prevent the eye conditions like cataracts, glaucoma, dry eyes, poor night vision, and age-related macular degeneration, which can limit your vision. A balanced diet comprises various dairy products, fruits, vegetables and proteins. Try to eat a rainbow during the day by incorporating different foods in several colours. One should limit the intake of unhealthy foods which are processed, contains saturated fats or foods which are high in sugar. Here is the list of foods to improve eyesight; most of them are generally available all year round and also at a reasonable price.
Most of the fishes are a rich source of omega-3 fatty acids. Oily fish is the type of fish which have oil in their gut and body tissue; hence consuming them offers higher levels of omega-3-rich fish oil. Fish, particularly salmon, is an excellent source of protein and a portion of great food to consume for eye health. Salmon and other fish have omega-3 fatty acids, which are healthy fats. Omega-3 fatty acids promote visual development and health of the retina in the back of the eye. It also helps in preventing dry eyes. Here is the list of fish which contains the beneficial level of omega-3s:
Nuts and Legumes
Nuts are also a rich source of omega-3 fatty acids, and nuts are also sources of Vitamin E in food, protecting an individual’s eye from age-related damage. Nuts are readily available online and in grocery stores which protects the retina and lowers the risk of developing macular cataracts and degeneration. Nutrition varies spending on the type, and most nuts are the powerhouse of nutrition, containing a high level of protein, fatty acids, and fibre. Here is the list of nuts and legumes which are good for eye health:
- Brazil nuts
- Kidney beans
- Black-eyed beans
Similar to nuts and legumes, seeds are also rich in omega-3s and a good source of vitamin E. They serve as an alternate source of Omega-3s for those who don't like to have fish in their meal. Sunflower seeds are especially rich in Vitamin E, an essential antioxidant found to be beneficial to eye health. An ounce of seeds has the half amount of vitamin E, which is the recommended dose for adults per day. Seeds are readily available for purchase in almost every grocery shop and also online, and here is the list of sources high in omega-3:
- Omega seeds
- Flax seeds
- Hemp seeds
- Sunflower seeds
Citrus fruits are rich in vitamin C, which is a key for eye health. The vitamin is mainly found in fresh vegetables and fruits, contributing to healthy blood vessels in your eyes. It can combat the development of cataracts, and when combined with other nutrients and vitamins, it leads to age-related macular degeneration. Refreshing sources of vitamin C-rich fruits for eyesight improvement include grapefruit, orange, lemon, and lime. Just like Vitamin E, Vitamin C is an antioxidant that fights age-related eye damage recommended by the AOA.
Carrots are a rich source of both beta carotene and vitamin A and are well known to be good for eye health. Vitamin A plays an important role in vision and it is a component of a protein called Rhodopsin, which ultimately helps the retina to absorb the light. Beta carotene and Vitamin A help the surface of the eye to prevent eye infections and serious eye conditions. Nothing is as easy as the carrot to eat on the go, you can also toss carrots in salads and soups.
Broccoli and Brussels Sprouts
When it comes to food, leafy green receives a high score in improving vision. These veggies come with a winning combination of nutrients like Vitamin A, C, and E. They are all antioxidants protecting the cells in your eyes free from radicals, a type of molecule that breaks down healthy tissue. In addition, the leafy vegetables for eyesight improvement are rich in lutein and zeaxanthin, also a good source of eye-friendly Vitamin C.
As for the benefits of green vegetables and foods, there is an increase in demand for concentrated sources of this goodness. The importance of green supplements includes vision protection, lower blood pressure, reduce anxiety and tension, manage blood sugar and many more. Still, wondering how to improve your eyesight? You can try YourHappy Collagen Fizz as it is also the best immune system booster to keep you healthy, refreshing and boosting your concentration.
Eating a varied diet including vegetables, fruits, and lean proteins is enough to ensure that most people get the right amount of nutrients for eye health. However, no foods can restore eyesight, consuming certain vital nutrients can protect your eyesight from deterioration.
It is indeed worth watching what you eat as ingesting foods to improve eyesight for better vision can serve you for years. Individuals who cannot get these nutrients from their diet should consult an opthalmologist. Those with very restrictive diets and vision problems should also consult an ophthalmologist about the right foods to consume.