Last Updated on November 29, 2024 by Aaron Barriga
Ever thought about eating right for healthy eyes? Yes, our eyes may be the most neglected and strained organ of our body. Hectic work schedules, long hours before lit screens, and harsh sun rays – are all adding to the stress on our eyes. But we don’t realize this until major damage is done.
So be wise and begin with the basics to improve the health of your eyes. We have listed 10 superfoods that promote healthy vision. These are rich in powerful antioxidants such as vitamin C, carotenoids, alpha-lipoic acid, omega-3 fatty acids, etc. All of them work together to protect the retina and lens by absorbing and controlling free radicals, thus shielding your eyes from damage.
Read below to learn more about the 10 superfoods.
1. Berries
Include these sweet, sour, and tangy superfoods in your diet and see a marked difference in your vision. Strawberries are rich in vitamin C, which relaxes and soothes the swelling of the eyes. Other antioxidants present in strawberries help prevent dryness, vision defects, and macular degeneration.
Blueberries with their anti-inflammatory, vasoprotective, collagen-stabilizing, and rhodopsin-regenerating properties, benefit the functioning of your eyes. They strengthen the posterior blood vessels of the eyes. The anthocyanins present in blueberries not only prevent blockages in retinal arteries but also lower high blood pressure. Other berries such as cranberries, blackberries, mulberries, etc., also benefit your eyes.
2. Broccoli
The widespread dislike for broccoli is well known. Well, it’s time you opened your eyes to its benefits. Broccoli is packed with antioxidants and carotenoids like lutein and zeaxanthin. Both these carotenoids act as protective pigments in the back of the eyes. A vitamin B2 deficiency can lead to eyes that are super sensitive to light, resulting in fatigue, inflammation, and hazy vision. Broccoli can help you prevent these problems, as it contains a lot of vitamin B2. Have it in a salad or a side dish, or as a snack with a dip.
3. Brussels Sprouts
These are another rich source of vitamin C which eases the inflammation of stressed eyes. Besides, they also contain zeaxanthin, an antioxidant that helps filter out the harmful blue light rays and prevents them from entering the cornea. This helps protect the eyes from damage and disorders like macular degeneration. Add some texture to salad with these wonder sprouts or enjoy them as a light snack.
4. Carrots
These are easy on your pocket and heavy on the benefits. They are loaded with beta-carotene, which is converted into vitamin A by the body. Vitamin A protects vision, prevents night blindness, and maintains a healthy and clear cornea. Salads, smoothies, or healthy desserts – there are numerous ways to add carrots to your diet.
5. Chia Seeds
They have high omega-3 fatty acids content as compared to flax seeds or salmon, more calcium than a glass of milk, and more antioxidants than blueberries. Make them a part of your daily diet to reduce the oxidative damage of the lens and retina, and promote the overall health of eyes.
6. Dark Chocolate
Most of us love this delicious superfood. For those who don’t, here are some reasons to ditch the regular and pick a dark bar instead. Dark chocolate is rich in flavonoids which enhance the blood flow to the eyes. They also help your eyes see better in low light and focus properly in excess bright light, while reducing the strain. Besides, dark chocolate also contains minerals that ensure the correct functioning of the optic system.
7. Kale
Kale is rich in vital nutrients and vitamins. The nutrients are crucial for a clear and perfect vision. Moreover, lutein, zeaxanthin, and vitamins A, B6, and K help protect the eyes from harmful light rays, contribute to visual development, protect the corners, and strengthen the optical nerve. Kale also provides an ample amount of vitamin C. So do not shy away from the greens on the menu! Kale, spinach, mustard leaves, swiss chard, turnips – all of these are must-haves in your diet.
8. Peppers
These are one of the richest sources of vitamins A and C. Both these vitamins help maintain healthy eyesight by preventing night blindness, reversing near and far-sightedness, and preventing the formation of cataracts. The peppers also contain ample amounts of vitamin B6, lutein, zeaxanthin, beta-carotene, and lycopene. All of these are important for healthy vision. You can choose from the many varieties of peppers available today. So bake, grill, stir-fry or simply have them raw for maximum benefit.
9. Proteins
Some of the most easily available protein-rich superfoods are eggs, salmon, oysters, crab, beef, etc. Eggs are loaded with biotin, lutein, zeaxanthin, vitamin A, and retinol – the most vital element responsible for maintaining healthy vision. Salmon also has a good amount of retinol and omega-3 fatty acids, both of which are required for maintaining good eyesight. However, red meats need to be consumed in moderation.
10. Seeds & Nuts
Give your eyes the advantage of the duo – vitamin C and vitamin E. Both of these together, are great at keeping a tissue healthy and strong. Almonds, walnuts, pistachios, pecans, and sunflower seeds are the best sources of vitamin E and zinc. Besides, they are also rich in omega-3 fatty acids, which are beneficial to the eyes. So, toss aside your fried snacks and grab these nutritious seeds and nuts instead.
Apart from these, a regular eye checkup is essential. Visit us at Insight Vision Center today, and find out more about how you can keep eye ailments at bay and maintain a healthy vision.
Aaron Barriga is the online marketing manager for Insight Vision Center. With a knack for understanding medical procedures, and an interest in eye and vision health, Aaron loves to share what he knows and what he learns. He blogs to inform readers about the latest eye care technology and other topics related to eye care, especially LASIK.
