When most people think of healthy food for eyesight improvement, they think of carrots. While it is true that carrots do improve eyesight and ocular function, there are plenty of other eye health foods and nutrients out there, many of which can improve your vision far better than carrots alone ever could.
It may be hard to believe, but the eyes rely heavily on nutrition, and a good diet for eyes can really help to improve your eyesight far beyond what most people think is possible.
Eating for your eyes is not only important in treating and preventing ocular conditions like age-related macular degeneration, cataracts and glaucoma; nourishing your eyes can enhance the way they function and make your vision stronger, even if your eyes are already healthy.
If you’re aiming to keep your vision strong well into your 60s, 70s and even 80s, you’ll want to incorporate at least two or three of these foods into your diet each day.
1. Kale
When it comes to food that is good for eyes, kale is at the top of the list. It contains both lutein and zeaxanthin, two pigments that are essential to ocular health.
Both lutein and zeaxanthin are pigments that can be found in the retina. They are important in preventing damage caused by excessive exposure to light, especially short-wave blue light. They also have antioxidant properties, which can help stave off age-related macular degeneration and cataract formation. In fact, lutein and zeaxanthin are so effective that they are used to treat people who have already developed these conditions.
Kale also contains a significant amount of vitamins A and C. vitamin A makes it easier for your eyes to adapt in the dark, while vitamin C helps repair oxidative damage that occurs over time.
2. Turkey
Turkey is a wonderful food for the eyes, both because of its benefits and versatility. It can be served whole, used in stews and sliced up and used as sandwich meat. In terms of benefits, turkey is great because it contains both zinc and niacin.
Zinc is essential for a couple of different reasons. Firstly, it aids your body in the absorption of vitamin A. Without zinc, vitamin A would not be able to get into your eyes, making it useless in terms of ocular health. Zinc also has antioxidant properties and helps other antioxidants in fighting to keep oxidative damage to a minimum.
Niacin allows your eyes to make new cells to replace the damaged ones. This keeps your eyes functioning normally.
3. Salmon
This fatty fish is chock-full of Omega-3s, making it an excellent food for your eyes. Omega-3 fatty acids protect your eyes from a variety of different conditions.
They keep your eyes moist, preventing you from developing bouts of dry eye. They can also reduce your likelihood of developing glaucoma, by making sure the fluid in your eye drains properly.
Having sufficient amounts of omega-3 fatty acids in your diet can also decrease your likelihood of developing age-related macular degeneration by up to 30 percent. You don’t even need to eat a lot of it. You only need two servings, typically 4 ounces, of this particular food for eyes each week.
4. Almonds
Not only do they make a great snack, almonds contain almost 40 percent of your recommended daily intake of vitamin E.
Vitamin E is a potent antioxidant, and protects the membranes in your eye against damage, especially environmental damage caused by pollution and cigarettes.
Like other antioxidants, vitamin E can protect your eyes against cataracts and age-related macular degeneration. Vitamin E comes in a variety of different forms. Studies show that the vitamin E found in nuts is the most active and beneficial form. This is what makes almonds such a great food for your eyes.
Although good for you, almonds do contain a large amount of fat so you should limit your intake to one or two servings per day, especially if you’re watching your weight.
5. Sweet Potatoes
Carrots aren’t the only vegetable that are packed with beta-carotene. Sweet potatoes actually have more beta-carotene per serving than do carrots. A medium-size sweet potato can provide you with over triple the recommended daily intake of vitamin A.
Taking in adequate amounts of vitamin A will prevent you from developing night blindness and protect your eyes, and your body as a whole, against premature aging.
Like turkey, sweet potatoes are an incredibly versatile food for eyes. You can mash them, candy them and even turn them into fries. They are also a very low calorie food. One medium sweet potato contains only 103 calories.
Conclusion On Good Food For Eyes…
If you start to add some of the above foods into your diet and consume them on a daily basis, I guarantee that you will see an improvement in your eyesight.
Personally, I started having almonds at one point to help me with my bodybuilding (almonds are a good source of proteins and healthy fats needed for muscle growth). At the time I had a terrible right eye for which I needed a stronger eyeglass prescription every 6 months.
I kept a small pot of almonds on my work desk and consumed just 3 almonds every 3 hours that I would go without food. It didn't take a month before my weak right eye was almost as powerful as my left.
It's amazing what good food for eyes can do for your vision. Give it a go and see what it can do for you.
To learn more about how you can improve your eyesight naturally, click here to read my post on how to improve eyesight naturally.
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A healthy diet is a key to protecting vision health. Good eye health starts with the food on your plate. These are best foods to maintain your eyes healthy and make vision sharp. Thanks for the informative article.