One of the best things you can do for your eyes is to eat a balanced diet high in fruits and vegetables, but also low in saturated fats and sugar. Along with the vitamins, you should be sure to take in adequate amounts of the minerals zinc and selenium, both of which help protect the retina – the light sensitive part of the back of the eye. You also need some fatty acids – usually from fish – to ensure adequate moisture in your eyes. Ask your family doctor if taking food supplements containing these substances is right for you.
Here are six great foods that help you see clearer & have better vision:
Almonds – Vitamin E is a fat-soluble vitamin that plays a role as an antioxidant in the body. Vitamin E benefits include protecting the heart, eyes and more.
Fatty fish – Tuna, salmon, and mackerel
Citrus fruits & berries – Vitamin C (also known as ascorbic acid) is abundant in vegetables and fruits. Vitamin C is a water-soluble vitamin and powerful antioxidant, it helps the body form and maintain connective tissue, including bones, blood vessels, and skin.
Leafy greens – Lutein, nicknamed “the eye vitamin,” is a type of carotenoid antioxidant that is most well-known for protecting eye health
Eggs – especially the yoke – Lutein, nicknamed “the eye vitamin,” is a type of carotenoid antioxidant that is most well-known for protecting eye health
Carrots – Vitamin A is a fat soluble vitamin that is also a powerful antioxidant. Vitamin A plays a critical role in maintaining healthy vision, neurological function, healthy skin, and more.
More than 25 million people worldwide are affected by age-related macular degeneration and cataracts, which according to the American Optometric Association is the leading cause of blindness in people over age 55. These diseases are often caused by oxidation and inflammation of the eyes, but research has found that foods rich in the nutrients lutein and zeaxanthin can reduce the risk of chronic eye diseases. Other studies have found that a diet rich in vitamins C and E, beta carotene, zinc, and omega-3 fatty acids can also prevent age-related eye diseases.