The foods we consume play a vital part in our overall health and it is often said that ‘food is healing’. Improving your diet and making sure to eat your ‘five a day’ will have major health benefits for your eyes and general health. A healthy lifestyle may reduce the risk of eye health problems.
1. Leafy Green Vegetables
Spinach, kale and broccoli are leafy green vegetables rich in both lutein and zeaxanthin. They are also a good source of eye-friendly vitamin C. The human body cannot make lutein or zeaxanthin; they must be consumed. These antioxidants act as a natural sunscreen for your eyes and they protect your eyes from harmful UV rays. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.
2. Sweet Potatoes
Sweet potatoes and butternut squash are good sources of beta-carotene, potassium and fibre. The body converts beta-carotene to vitamin A, a nutrient that helps prevent dry eyes, night blindness and maintain current vision. They may even slow the progress of macular degeneration.
3. Bell Peppers
Bell peppers are a nutritional powerhouse that could help reduce the risk of age-related macular degeneration. Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. Research suggests that the more carotenoids one eats, the greater protection from eye disease.
4. Avocados
Avocados are filled with an abundance of vitamins and minerals, making them an antioxidant-rich superfood. Not only are they a great source of vitamin A, B6, C, E and K avocados are high in lutein and zeaxanthin. Daily consumption is good for eye health and may delay the onset of age-related eye conditions.
5. Carrots
Carrots are commonly known to be good for eye health. Similarly, to spinach, kale and broccoli; carrots have vitamin A and also beta-carotene. Vitamin A and beta-carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.
It is advised that you speak to a healthcare professional before changing your diet or taking vitamin supplements. Some people have health conditions or take medication that could be affected by a change in diet or vitamin supplements. It is also recommended to visit your ophthalmologist should you notice a change in your eyes.
FAQs
Dark, Leafy Greens
Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts.
What is the best vegetable for eyes? ›
Dark, Leafy Greens
Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts.
What are 5 foods that help benefit our eye health? ›
Eat more of these foods to maximize your eye health.
- Carrots. Carrots contain beta-carotene, which the body uses to make vitamin A. ...
- Kale. ...
- Red peppers. ...
- Salmon. ...
- Oysters. ...
- Other things you can do to protect your eyes.
Lutein and zeaxanthin are antioxidants found in the pigments of leafy green vegetables and other brightly colored foods. They are key to protecting the macula, the area of the eye that gives us our central, most detailed vision. Kale and spinach have plenty of these nutrients.
Which fruit is best for eye vision? ›
Citrus fruits like oranges, lemons and grapefruit are high in vitamin C. Vitamin C helps the body form and maintain connective tissue, including collagen found in the cornea of the eye. Vitamin C also supports the health of blood vessels in the eye.
What vegetable has the most lutein? ›
These eight foods offer some of the highest amounts of lutein per serving:
- Kale. Kale's dark green color holds high amounts of nutrients, including impressive levels of lutein. ...
- Spinach. ...
- Romaine Lettuce. ...
- Corn. ...
- Bell Peppers. ...
- Parsley. ...
- Pistachios. ...
- Eggs.
Carrots, broccoli, Brussels sprouts, bell peppers, and spinach are known as the top super foods to improve vision. This does not mean that your nearsightedness will miraculously recover if you start eating a bushel of carrots per day.
What drink is good for eyesight? ›
5 Beverages For Good Eyesight
- Orange Juice. Orange juice might be the eye-enhancing beverage for you and is easily accessible in grocery shops and does not require a mixer. ...
- Carrot, Beetroot, and Apple Juice. ...
- Broccoli, Spinach, and Kale Juice. ...
- Tomato Juice. ...
- Coconut Water.
Eggs. Whether you like them poached, boiled or scrambled, eggs are great for your eye health, which is eggscellent news! Egg yolks contain lutein and zeaxanthin, both of which can help prevent age-related macular degeneration.
Which fruit reduce eye floaters? ›
Introduce healthy foods in your diet such as leafy vegetables, citrus fruits, and fatty fish. These have essential nutrients to improve eye health and reduce floaters.
Nuts are also rich in vitamin E and omega 3 fatty acids. Almonds, cashews, peanuts, walnuts, pistachios and brazil nuts are all great for your eyesight. Enjoy a small handful daily as your afternoon pick-me-up or add them to your morning smoothie or granola mix together with your choice of seeds.
What is the best vitamin for blurred vision? ›
Vitamin A and beta carotene
Vitamin A is essential for good vision. It is a component of the protein rhodopsin, which allows the eye to see in low-light conditions. According to the American Academy of Ophthalmology, a deficiency in vitamin A can lead to night blindness.
What is the best vitamin to improve eyesight? ›
Vitamin A (and beta carotene)
Vitamin A is absolutely essential for vision, Johnson says. A deficiency can cause night blindness, particularly among older individuals, and if it progresses, permanent blindness can result.
What foods can you eat to make your eyes brighter? ›
Fish, avocados and oysters are on a list of foods that keep your eyes bright and clear – and they contribute to your long-term eye health potentially preventing thieves of sight, macular degeneration, cataracts and glaucoma. Your diet directly effects the quality of your tears – and good tears make for sparkly eyes.
Are blueberries or carrots better for your eyes? ›
Another big winner is blueberries. According to a study by Tufts University, the colorful little orbs might help reduce the risk of glaucoma, cataracts, and cancer. If you don't like blueberries, other colorful berries can have some impact as well, and are excellent sources of both vitamins A and C.
