If your thoughts immediately went to carrots, you should know you may have been deceived by a myth. While carrots are indeed rich in Vitamin A (essential for good vision) there are other foods, far richer in this nutrient. Even more, you also need other compounds such as lutein (helps fight macular degeneration) and zinc to keep your eyesight healthy for a long time.
We like to believe that our eyes are weak because of the new devices we love so much, and that blindness is increasing because we spend over 50% of our day glued to a screen, but the reality is different. While screens do affect us, the biggest problem of our vision still stands in a healthy alimentation.
When we don’t get the right nutrients from our food, we run the risk of developing a series of eye diseases, which is why we decided to put together a list of the most important foods for good eyesight.
#1: Green Leafy Vegetables
If you talk to anyone in the healthcare niche, you’ll learn that leafy greens such as spinach, kale, collards, broccoli, and others are among the healthiest foods you can eat. Besides the fact that they provide our digestive system with a much-needed fiber intake, these vegetables are rich in Vitamin E, Vitamin C, zinc, or lutein (all elements that help improve your eye health).
To get good eyesight, you need to keep your intake of Omega-3 fatty acids at an optimal level. For this, specialists recommend we consume tuna, salmon, sardines, and other oily fish (usually cold-water fish).
Still, if you don’t have access to freshly caught fish, there are supplements to consider such as flaxseed oil, fish oil, and even black currant oil. Fish is a great source to build collagen forming nutrients, which help with the proper functioning of our eyes.
Foods like nuts, almonds, pistachio, cashews, peanuts, and more in this category provide a healthy intake of proteins that are not obtained from meat. This works great for both vegetarians and people who consume meat and want to diversify their diet.
With a fantastic effect on good cholesterol and high-protein content, eggs are among the healthiest foods to consider for improved vision. Not to mention, egg yolk is rich in lutein and zeaxanthin, two elements considered extremely useful for reducing the risk of cataracts.
Eggs also contain lots of Vitamin A, which is known to prevent the risk of dry eyes and night blindness.
#5: Whole Grains
Known for their effect on our weight and general health, foods like quinoa and brown rice or whole oats also have a positive effect on our eye health. This is due to high content of niacin and Vitamin E, which are known to prevent several well-known eye diseases.
#6: Citrus and Berries
Vitamin C is a good element for the eyes and you can find it in abundance in citrus fruits (oranges, lemons, mandarins, blood oranges, and so on) and in berries (blueberries, blackberries, strawberries, and so on).
So besides being delicious and healthy, these fruits will also help maintain your vision and provide your immune system with a fantastic supply of power.
#7: Put Some Color on Your Plate
Diversity is a very good thing for a healthy diet so make sure to always consume colorful foods such as carrots, bell peppers, cantaloupe, pumpkin, corn, tomatoes, and so on. You can combine them with lean protein such as chicken breast or whole grains, or you can consume them fresh, but regardless of the way you eat them, these are great sources of Vitamin A, E, and carotenoids (the compounds that make these foods so colorful).
Another type of foods that should be in your diet even when your eyes work just fine are legumes. Also known as beans, this category includes foods like lentils, chickpeas, kidney beans, black-eyed peas and more.
They are great for your eyes because they contain lots of zinc and bioflavonoids, which are known to protect the retina and lower the risk of macular degeneration.
#9: Lean Beef
If meat is in your regular diet, you should consider lean beef over other types because it contains lots of zinc, an element that’s known to help the body absorb Vitamin A (which is also important for your eyes health). However, this doesn’t mean you should eat beef every day!
When it comes to meat, you should pace yourself, and consume everything in moderation.
When you consume them dried (not fried), seeds like sunflower seeds or hemp can be amazing for your health. But it’s just not about this type of seeds as we should also include chia and flax seeds on the list. Just like nuts, these organic seeds are rich in beneficial oils and high in Omega-3 fatty acids, which is why they are so valuable for all your internal organs.