Top foods that improve vision

We all know that a healthy, balanced diet is the key to living a longer life. But are there specific foods that can help improve your eyesight?

In this article, we will be looking at what foods you should be adding to your plate to protect your eyes.

What your eyes need to stay healthy

What we should include in our diet? Here is a list of the vitamins, minerals and nutrients our eyes absolutely need to function properly.

• Vitamin A: may protect against dry eyes and night blindness
• Vitamin C: may reduce the risk of macular degeneration and cataracts
• Vitamin D: may reduce the risk of macular degeneration
• Vitamin E: when combined with beta-carotene, lutein and Vitamin C, may reduce the risk of advanced macular degeneration (AMD)
• Zinc: works with Vitamin A to reduce the risk of night blindness
• Selenium: when combined with carotenoids and vitamins C and E, may reduce the risk of AMD
• Lutein: a carotenoid that may prevent cataracts and AMD, absorbs blue light that can damage eyes over time
• Zeaxanthin: a carotenoid that may prevent cataracts and AMD, absorbs blue light that can damage eyes over time
• Omega-3 Fatty acids: may protect against AMD and dry eyes
• Beta-carotene: when combined with vitamins C, E and zinc, may slow the progress of macular degeneration
• Bioflavonoids: may reduce the risk of macular degeneration and cataracts

Good Food for Eyes

So now that we know which vitamins, minerals and nutrients we need to keep our eyes healthy, what do we need to eat?

Here’s an A-Z list of some great foods to add to a vision healthy diet:

• Avocado: lutein, zeaxanthin, vitamin C, vitamin E
• Beef: zinc, vitamin A, selenium, omega-3 fatty acids
• Bell Peppers: vitamin A, vitamin C, vitamin E
• Blueberries: bioflavonoids, beta-carotene, vitamin C, vitamin E, vitamin A, zinc
• Broccoli: lutein, zeaxanthin, vitamin C, vitamin A, beta-carotene, vitamin E, selenium, zinc
• Brussel Sprouts: lutein, zeaxanthin, vitamin C, vitamin A, beta-carotene, vitamin E
• Butternut Squash: beta-carotene, vitamin A, vitamin C, omega-3 fatty acids, vitamin E, lutein
• Carrots: beta-carotene, vitamin A, lutein
• Citrus Fruits: vitamin A, vitamin C, bioflavonoids
• Eggs: lutein, vitamin A, zinc, zeaxanthin, vitamin E, selenium
• Grapefruit: vitamin C, bioflavonoids, vitamin A, vitamin E, zinc, selenium
• Halibut: selenium, vitamin A, zinc, omega-3 fatty acids
• Hazelnuts: vitamin E, vitamin A, vitamin C, omega-3 fatty acids, zinc, selenium
• Herring: omega-3 fatty acids, vitamin A, zinc, selenium
• Kale: beta-carotene, lutein, zeaxanthin, vitamin C, vitamin E, vitamin A
• Mackerel: omega-3 fatty acids, vitamin D, vitamin A, zinc, selenium
• Milk: vitamin A, vitamin D, vitamin C, zinc, selenium
• Oysters: zinc, vitamin A, vitamin C, vitamin D, vitamin E, selenium, omega-3 fatty acids
• Pumpkin: vitamin A, vitamin C, vitamin E, zinc, selenium, lutein
• Salmon: omega-3 fatty acids, selenium, vitamin E, vitamin A, vitamin C, zinc, selenium
• Sardines: omega-3 fatty acids, vitamin D, vitamin E, zinc, selenium
• Spinach: beta-carotene, lutein, zeaxanthin, vitamin E, vitamin A, vitamin C
• Sunflower Seeds: vitamin E, zinc, selenium, omega-3 fatty acids
• Sweet Potatoes: beta-carotene, vitamin C, vitamin E, vitamin A, lutein
• Tuna: omega-3 fatty acids, vitamin A, zinc, selenium
• Walnuts: omega-3 fatty acids, vitamin E, zinc, selenium

Whenever possible, the above foods should be included in your diet in raw, whole format. In the case of the meats, shellfish and eggs, please make sure that you are taking food-safe preparation into consideration. Leafy greens, good sources of vitamins and protein, like salmon and tuna, can help ward of most eye diseases.

Always consult with get medical advice from your doctor or a professional dietitian before commencing any new nutrition plan.

A healthy diet and active lifestyle are only two ways to help keep your eyes healthy and eyesight clear.

Disclaimer: This information has been compiled from various sources and is intended for information purposes only. If you are experiencing any vision problems, it is always best to consult with your doctor as soon as possible.

Sources:
https://www.allaboutvision.com/nutrition/nutrition_summary.htm
https://www.ncbi.nlm.nih.gov/pubmed/12134711
https://www.allaboutvision.com/nutrition/foods.htm
https://loveonetoday.com/nutrition/nutrient-rich-nutrient-dense-nutrient-booster/
https://www.healthline.com/nutrition/foods/beef#section4
https://www.healthline.com/nutrition/foods/bell-peppers#section3
https://www.medicalnewstoday.com/articles/287710.php
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2
https://www.healthline.com/nutrition/foods/carrots#section5
https://www.medicalnewstoday.com/articles/279176.php
https://www.menshealth.com/nutrition/a19527400/white-meat-chicken-nutrition-facts/
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https://www.verywellfit.com/learn-about-lutein-2505909