Building and maintaining excellent vision isn't something that happens without effort. Even if you believe nothing can be done to help your vision, taking steps to improve nutrition can go a long way toward preserving, or even improving, the health of your eyes.
You need to start with a base of core nutrition, but by adding a few eye healthy foods to that base, you may be able to see improvements in your eye health. Here's a list of 10 different foods that can help to preserve or even improve your vision:
To improve your eyesight, you must regularly eat spinach along with other green vegetables such as kale, Swiss chard, turnip, mustard laves and collard greens. Spinach contains a lot of nutrients such as Vitamin A, lutein and zeaxanthin, which are good for the eyes. Vitamin A helps protect the cornea, while lutein protects the eye from ultraviolet light and zeaxanthin contributes toward visual development. The best way to consume spinach is to have a glass of fresh spinach juice on an empty stomach in the morning. It can also be consumed as a side dish, in salad form, or sautéed.
Regular consumption of salmon can help to keep the retina free from damage and prevent blindness. Salmon contains a very good amount of omega-3 fatty acids, which helps a lot to keep the eyes from drying out. The omega-3 fatty acids also give protection to the eyes against advanced-age-related macular degeneration. Experts recommend having two servings of salmon at least two times a week. Salmon can be consumed in soup, salad or in the form of main dish. Other cold-water fishes that can be consumed to enjoy healthy eyes are sardines, herring, mackerel and albacore tuna.
Carrot contains a lot of beta carotene, which is a precursor for Vitamin A. Vitamin A prevents night blindness and helps to maintain a healthy, clear cornea and protects the cells present in your eyes and body. Carrots also contain lutein, which helps to increase pigment density in the macula, the oval-shaped yellow spot near the centre of the retina. This in turn protects the retina, and lowers the risk of macular degeneration. Carrot is also rich in fiber and potassium. You can eat carrots as a snack or else you can make soups, salads, or side dishes.
Blueberries should be consumed regularly to enjoy better eye sight. Blueberries support healthy eye function through its antioxidant, anti-inflammatory, collagen stabilizing, vasoprotective, and rhodopsin regenerating properties. Regular consumption of blueberries improves the vision of your eyes. It also prevents weak eyesight and strengthens blood vessels in the back of the eye. At the same time blueberries contain anthocyanins, which help to lower down both high blood pressure level and inflammation and also prevent blockages to the arteries that feed oxygen to the retina. Along with blueberries, you must also eat blackberries, mulberries, cranberries, and bilberries. Sweet Potato
Sweet potatoes contain a good amount of vitamin A which is great for the eyes. Vitamin A improves eyesight and also prevents cataracts, macular degeneration and glaucoma. Vitamin A is also required to solve the problem of dry eye and protect the eyes from both bacterial and viral infections. At the same time sweet potatoes are also rich in beta carotene, potassium and fiber. Sweet potatoes come in about 400 different varieties throughout the year and can be cooked in wide variety of ways such as baked, grilled, fried or boiled.
For the overall health of your eyes, you must regularly eat peppers that come in different colors like green, red, yellow, orange, and even purple, brown, and black. Peppers are one of the richest sources of vitamins A and C. While vitamin A helps to preserve eyesight, vitamin C protects the eyes against cataracts. At the same time, peppers are also rich in vitamin B6, lutein and zeaxanthin, beta-carotene and lycopene. All these nutrients are essential for maintaining the overall health of the eyes. To include peppers in your diet, you can grill, stuff, steam, bake, and stir-fry them. You can also eat them in raw form after making a healthy salad plate.
Walnuts contain a good amount of omega-3 fatty acids which play an important role in maintaining the overall health of the eyes. Also walnuts contain antioxidants, zinc and vitamin E, which work to combat inflammation and preserve cardiovascular health. Along with walnuts, you can also consume other types of nuts such as almonds, hazelnuts, pecans and peanuts. Eating a handful of walnuts daily can greatly improve the health of your eyes and keep it protected from many different kinds of vision problems.
Avocado is also great for eyes. They contain lutein and helps to prevent macular degeneration and cataracts and slow age-related eye diseases. It also contains other important eye nutrients such as beta-carotene, vitamin C, vitamin B6 and vitamin E which are essential to enjoy good eyesight and to protect the eyes from oxidative stress damage leading to poor vision. You can eat avocado as it is or else you can add it to salads, salsa, soups or sandwiches.
Broccoli contains a good amount of vitamin B2. Deficiency of vitamin B2 can make the eyes highly sensitive to light which can cause inflammation, blurred vision and ocular fatigue. At the same time vitamin B2 prevents cataracts or delays their progress. It also contains powerful phyto-chemical antioxidants such as lutein and zeaxanthin, and Vitamin A which are essential for healthy eye-sight. The fleshy flower heads, stalks and leaves of broccoli can be used in different manners. To get benefited from the nutrients present in broccoli, try to consume the tender broccoli heads in raw or salad form.
Strawberry contains a good amount of vitamin C, an antioxidant that the body requires to maintain healthy eyes and keep them free from inflammation-related diseases. The different antioxidants present in strawberries can help to avoid eye problems such as dryness of eyes, macular degeneration and vision defects. Three or more servings of strawberries daily can decrease the possibility of age related eye issues. You can eat strawberries as a great snack, add them to a bowl of cereals, and make a fruit salad or else you can make desserts for a healthy sweet treat.