8 Tasty Foods That Can Dramatically Improve Your Eyesight

Maintaining good eye health is as important as staying fit and a healthy pair of eyes, especially at an older age is no less than a blessing. Your eyes weaken when you are ageing or because you have deficiencies, failing eyesight and eye infections can become very difficult to manage.

Two of the leading causes of blindness are age-related macular degeneration  and  cataracts. According to the American Optometric Association (AOA) more than 25 million people are affected with these disease. Aging is a part of life, and no one can escape it. That’s why it is essential to take care of your eyes and vision in every possible manner.

According to the American Academy of Ophthalmology (AAO), what’s good for your eyes is also great for your heart. And nutrients like omega-3 fatty acids, zinc, vitamin C and E are vital for age-related vision problems.

From green-leafy vegetables to citrus fruits, there are many healthier options you can switch to and maintain a healthy eyesight. We have segregated 8 best foods that can help you maintain good eye health and improve your vision.

Citrus Fruits

Be it oranges, grapefruit, strawberries, papaya, green peppers, or tomatoes these food are loaded with vitamin C. Vitamin C doesn’t just protect your body from damage caused by free radicals but also helps the repair and growth of new tissues and cells. In a study it was found that women taking vitamin C for 10 years or more, experienced a 64 percent reduction in the risk of developing nuclear cataracts. Beside helping your eye it is also helps in boosting immunity, healthy skin and many more..

Eggs

One of the healthiest ways to start your day is with some delicious egg. As these  protein-packed eggs are not just rich in vitamins A, D, B6 and B12, but also have substantial amounts of lutein and zeaxanthin. Eggs are also one of the best source of  omega 3 and lutein which is a type of carotenoid that helps fight macular degeneration. When it comes to vision improvement, eggs are    quite the superfoods. You can enjoy these delicious eggs in form of scrambled eggs, poached egg, sunny side up or simply by boiling them.

Spinach

Spinach is a group of green leafy vegetables which is a rich source of two of the most essential antioxidants for eye health, i.e. zeaxanthin and lutein. One cup of spinach has about 20.4 mg of these two components. You can add more of these good in your daily diet by adding them in a  sandwiches and wraps, use it as a salad starter, or blend it into green smoothies.

Kale

Kale is known to  provide cancer-fighting antioxidants and vitamins. It is also a good source of beta-carotene and is also another source of lutein and zeaxanthin. Kale is packed with antioxidants as well as vitamins A, C, K and folate and minerals like iron and calcium. Research shows that one cup of kale has a total of 23. 8 mg of these eye-friendly nutrients. You Can add these in your diet in form of salad, side dish, blending it into fruit smoothies, or baking the leaves into kale chips.

Carrots

Remember we were kids we were told “Eat your carrots for good eyesight". Here is the science behind this. Your eyes need plenty of vitamin A to produce  rod and cone cells which convert light rays into colours and images, and deficiency in Vitamin A is the major cause of blindness and macular degeneration. Carrots are rich sources of beta-carotene, an essential precursor for Vitamin A and also have substantial amounts of vitamins C and B6. You can add them in your lunch or dinner as a side complement or simply dip in 

peanut or almond butter as high protein snacks.

Blueberries

When it comes to the richness in anthocyanins, potent antioxidants and providing extra vision protection, blueberries are one of the best source. Blueberries contain anti-inflammatory properties which have been proven to support healthy functioning of the eyes. These delicious berries also help to improve normal tension glaucoma (type of glaucoma in which optic nerve is damaged). You can have them on top of a dessert, swirl them in your yogurt, mixing them in a smoothie or eat them plain,

Tuna and Salmon

Studies have shown omega-3 fatty acids are essential for normal infant vision development and fish such as tuna and salmon contain a high amount of omega-3 fatty acids. Studies show that people whose diet contained enough fish had the lowest risk of this sight-threatening disease. Adding these omega rich fish in diet can also solve help eyes from dry eye syndrome and macular degeneration. Experts believe that consuming these two – three servings per week can have a better results on improving your eyesight.

Nuts

Whether it’s almonds, pistachios or walnuts all these are packed with vitamins A and E, These also have a high concentration of antioxidants and are rich in omega-3 fatty acids . They also contain lutein and zeaxanthin which protects the eye's cells and tissue. In a study it was found tht weekly serving of nuts may reduce the risk of age-related macular degeneration (AMD).

Consuming fresh and nutritious foods is a great way to a healthier lifestyle and this will eventually improve your eyesight. Make sure to add them as a part of your diet and enjoy a healthy life. If you are new to our blog and like our Information please subscribe us and follow us and you will be notified everytime when we post something new.

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