10 Foods for Best Eyesight
Certain vitamin deficiencies can negatively impact how we see. Our ocular health depends on the balance of many nutrients, but some key vitamins improve eyesight. Bagan Strinden Vision team is passionate about improving lives through clear vision.
1. Grapes
Recent research has suggested that grapes can help ward off cataracts. Cataracts are one of the most common age-related eye changes you can go through, with 18 million people undergoing cataract treatment globally each year. A cataract occurs when the natural lens inside the eye becomes cloudy, impairing the patient’s vision. It can be corrected by removing the lens and replacing it with an artificial lens. Grapes contain antioxidants which are suspected to prevent the initial clumping of protein in the lens. This has been determined by comparing aging populations in different countries (the US and the Mediterranean) and observing the differences in their diets.
2. Leafy greens
We’ve all spent our childhoods being told to eat our greens – and probably hated it! – but there are huge benefits for your eyes. Kale contains lutein and zeaxanthin, which are proven to protect your eyes from ultraviolet damage, again reducing the risks of cataracts and macular degeneration. This is also the case for broccoli, peas and spinach, which contain vitamin A and beta carotene. The antioxidants in this green goodness also encourage blood flow to your eyes and shield the eye from damaging light – both UV rays and blue light from screens.
3. FISH
Fish is a very good source of omega-3, which is an important nutrient for eye health. Omega-3 is a polyunsaturated fatty acid that is important for your retina.
Oily fish such as salmon, trout, tuna, swordfish, sardines, anchovies and mackerel are all great options and should be included in at least one or two meals every week, if possible.
Other seafood that is also good for your eyes includes shellfish such as oysters, crabs, and scallops.
4. LEGUMES & PULSES
Legumes are plants, pods, and seeds that belong to the Fabaceae family. They refer to things like peas and beans (for example green beans, broad beans, snake beans).
And pulses are basically dried legumes. So things like chickpeas, black-eyed peas, kidney beans, mung beans, and lentils (yellow, red, brown and green).
Not only are legumes and pulses a protein powerhouse and an excellent source of fiber, they are also full of omega-3.
5. Orange Foods
Sweet potatoes, cantaloupes, carrots, mangos, apricots, and oranges are rich in vitamins necessary for your eyes. Collectively, they contain vitamins A, C, and E and beta carotene.
6. Citrus fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
- lemons
- oranges
- grapefruits
7. Water
While this isn’t technically a food group, water is vital to your eye health. Drinking the recommended amount of fluid prevents dehydration and uncomfortable dry eyes.
8. Chicken and Eggs
Poultry and eggs are valuable sources of lutein, zeaxanthin, zinc, and vitamins C and E, all of which help reduce the risks of age-related vision loss.
9. Carrots
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin ATrusted Source
plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.
10. Sweet potatoes
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
If you have a restricted diet preventing you from consuming these necessary nutrient-rich foods, talk to your doctor or a nutritionist to find alternative sources or to determine if supplements are right for you.
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