According to research, there is a strong connection between diet and health. Research shows that the consumption of foods that are rich in vitamins and minerals plays a crucial role in fueling the body and protecting your vision for the long haul. Experts recommend the intake of a balanced diet that is high in fruits and vegetables.
You should also ensure adequate intake of minerals such as zinc and selenium which play a crucial role in protecting the retina. Fatty acids that are sourced from fish help moisturize the eye. Vitamins A, C, and E contribute to improving eyesight naturally.
A major federal study demonstrated that the intake of these vitamins in combination with zinc helps lower the risks that are associated with Age-related Macular Degeneration (AMD).
11 Common Foods That Improve Eyesight Naturally
In this article, we are going to discuss some of the top foods that will improve your eyesight naturally. Most of these foods can be obtained from the local grocery at affordable prices.
1. Dark Leafy Greens
Dark leafy greens such as kale and spinach are rich in lutein and zeaxanthin which are important chemical components for eye health. Besides kale and spinach, other options include broccoli, Swiss chard, and collard greens.
Lutein and zeaxanthin are found naturally in high concentrations in the macula. The macula is a small part that is found in the retina. It is responsible for detailed central vision. Lutein is specifically found in the macula pigment that is responsible for protecting the central vision and assisting with blue light absorption.
Both lutein and zeaxanthin have been shown to lower the risks associated with cataracts as well as advanced macular degeneration. Dark leafy greens are also loaded with vitamins A, B12, and C. The vitamins are essential for eye health.
2. Salmon
Salmon fish is rich in omega-3 fatty acid which is found in high concentration in the eye's retina. The nutrient provides structural support to the cell membranes which boost the performance of the eye and its health.
According to studies, the intake of foods that are rich in omega-3 fatty acids may lower risks associated with advanced macular degeneration. Individuals who consume high amounts of animal-based omega-3 fatty acids lower risk of age-related macular degeneration by 60 percent.
A study performed in 2009 found that people who consume high amounts of omega-3 fatty acids are 30 percent less likely to develop the advanced form of macular degeneration over a period of twelve years.
Another 2009 study demonstrated that foods rich in omega-3 fatty acids, zeaxanthin, lutein, and vitamins C and E reduced risks associated with age-related macular degeneration.
3. Blueberries
Blueberries are packed with antioxidants which are essential for eye health. A study that was conducted by researchers from Tufts University found that blueberry consumption can help lower eye disorders such as glaucoma and cataracts. The vitamin E that is present in blueberries helps stop the formation process of cataracts. They are also rich in anthocyanins that act as antioxidants.
Blueberries are also packed with vitamin C which reduces the potential of developing glaucoma by lowering the intraocular pressure. Blueberries are one of the highest sources of vitamin A which helps protect the eye against harmful free radicals.
It also has anti-inflammatory effects in the eye. The vitamin is beneficial in the treatment of dry eyes. Blueberries contain 0.24 milligrams of zinc. The mineral helps protect the eye against advanced macular degeneration and night blindness. The mineral also facilitates the absorption of vitamins in the body.
4. Sweet Potatoes
Sweet potatoes are an excellent source of pro-vitamin A carotenoids. The vitamins are obtained from sweet potatoes in the form of provitamin carotenoids. After the food is ingested, carotenoids are converted to retinol.
Vitamin A is essential for eyesight because it protects the cornea. According to research, vitamin A drops can be used in the management of dry eyes. The vitamin can also be used to treat a type of eye inflammation that is known as superior limbic keratoconjunctivitis. It also works in combination with other antioxidant vitamins to reduce the risks associated with advanced macular degeneration.
Studies have shown that when Vitamin A can help prolong vision in patients diagnosed with retinitis pigmentosa. Vitamin A deficiency leads to eye defects such as eye dryness, corneal ulcers, and vision loss.
5. Eggs
Research studies have found that egg consumption is good for eye health. Eggs are full in antioxidants which are essential for eyesight.
The egg yolk is rich in lutein. The nutrient reduces the risks of developing macular degeneration which is the leading cause of night blindness. Eggs are also high in zeaxanthin which protects the eye against the harmful effects of the ultraviolet light.
Studies have shown that lutein and zeaxanthin from eggs are quickly absorbed by the body than those sourced from dark leafy vegetables. Eggs are also rich in vitamins A, B5, B12, and B2. They are also rich in minerals such as phosphorus and selenium which have a role in maintaining a healthy eye.
6. Chia Seeds
Chia seeds are important when it comes to protecting your vision. The seeds are rich in several nutrients such as vitamin E, omega-3 fatty acids, and minerals such as zinc. Vitamin E is an antioxidant which helps protect the eye against harmful radicals. Omega-3 fatty acids provide structural support to the cell membranes which ensure normal performance of the eyes.
The nutrient also protects the eye against the development of macular degeneration which is the leading cause of blindness. Studies have shown that chia seeds are high in zinc. The mineral is known to protect the eye against defects such as night blindness and advanced macular degeneration. Zinc also ensures proper absorption of vitamin A in the body.
7. Tomatoes
The addition of tomatoes to the daily diet is recommended to boost the intake of nutrients that are beneficial to eyesight. The high vitamin A content makes tomatoes crucial for the eyes. The performance of the retina relies on the availability of vitamin A. The retina detects light and sends visual information to the brain via the process known as a light cycle. Vitamin A plays a significant role in this process.
Several disorders can develop when a person is deficient in vitamin A. Tomatoes are also rich in lutein and zeaxanthin. The two nutrients are required for healthy eyes. They filter light through the lens of the eye getting rid of the blue light rays that would otherwise cause damage to the eye tissues.
A high intake of lutein and zeaxanthin-rich foods has been shown to protect from eye disorders such as advanced macular degeneration. Tomatoes are also one of the largest sources of lycopene. The nutrient is beneficial to the eyes. Lycopene protects the eye tissue from harmful radicals by neutralizing them before they oxidize and harm the eye cells.
8. Legumes
Legumes such as lentils and black-eyed peas are a great source of zinc and flavonoids. Zinc helps facilitate the absorption of vitamin A in the body. The mineral enables the vitamin to travel from the liver to the eye where it protects the retina. Zinc also helps reduce the potential of developing night blindness.
9. Avocados
Studies have revealed that avocados are rich in powerful antioxidants that help protect the eyes against damage. Besides acting as a source for antioxidants, avocados also increase the absorption of other antioxidants from other foods. Some of the nutrients found in avocados include zeaxanthin and lutein. The two nutrients are incredibly important for eyesight.
According to studies, the two nutrients help protect the eyes from eye disorders such as cataracts and macular degeneration which are commonly seen in the elderly population. The intake of avocados provides benefits for eye health over a long term.
10. Bilberries
According to WebMD, bilberries are possibly useful for the management of problems arising in the retina of the eye of patients diagnosed with high blood pressure or diabetes. Bilberries are rich in a nutrient known as anthocyanoside which helps improve retina problems in patients with retinopathy.
Bilberries are also used to improve night vision in low light, decreasing vascular permeability, as well as capillary fragility. The fruits have also exhibited protective effects against eye defects such as macular degeneration, cataracts, and glaucoma.
11. Garlic
Garlic is commonly used to enhance flavors and aromas. It also provides several health benefits. It improves blood flow in the body, boosts the immune system and improves the eyesight.
Garlic is among the richest sources of sulfur. Sulfur acts as an antioxidant, and it helps protect the tissues of the eyes against harmful free radicals in the body. The antioxidant property of sulfur protects the lens from damage.
Improving Eyesight Naturally Final Thoughts
Take advantage of the above-discussed foods to improve the health of your eyes. The foods will prevent you from spending money on expensive procedures or vision correction to have functional eyesight.
The foods are cheaper compared to the costs incurred in medical procedures such as laser eye surgery. Besides the foods that improve eyesight, there are foods that you should avoid to prevent vision loss. They include monosodium glutamate, refined flour, sugar, and trans fats.
