Wellness

7 Foods for Healthy Eyesight

A bunch of carrots being held with vegetation in background.

Consuming foods rich in antioxidants can enhance your vision. Medical experts say serious eye conditions can be prevented if you eat whole, unprocessed foods rich in vitamins. Review this list of seven foods for healthy eyesight and try to work them into your diet.

  1. Nuts and seeds

    Nuts and seeds are essential for brain function. They contain protein, fiber, good fats, vitamins B and E and magnesium, which also can prevent or delay the development of cataracts. Nuts and seeds that benefit the eyes include almonds, sunflower seeds, flaxseed and wheat germ.

  1. Dairy products

    Milk, cheese and yogurt contain vitamin A and riboflavin that can help lower the risk of cataracts. Plus, low-fat milk helps reduce saturated fat and prevents plaque build-up in the blood vessels of your eyes.

  1. Eggs

    They are rich in vitamins, minerals and proteins that benefit your eye health. Egg yolks contain lutein and zeaxanthin, which help prevent cataracts and macular degeneration.

  1. Fruits

    Apples, berries, melons, and kiwi are delicious to eat. They also contain essential vitamins, such as beta-carotene and vitamin C. Berries especially are high in antioxidants that help reduce the risk of macular degeneration.

  1. Vegetables

    Many vegetables are high in iron, folic acid and vitamins A and B6, which help promote healthy eyesight. Kale, Swiss chard, spinach and collard greens improve vision and reduce the risk of age-related macular degeneration. They also can protect the eyes from blue light. Carrots help prevent night blindness and reduce the risk of cataracts and macular degeneration.

  1. Green tea

    Not only is it soothing and delicious, green tea also may help protect you from glaucoma and common eye diseases. Green tea contains catechin antioxidants, vitamins C and E, lutein and zeaxanthin. When the tea is consumed, the minerals and vitamins pass from the stomach and gastrointestinal tract into the eyes’ tissues.

  1. Salmon

    Rich in omega-3 essential fatty acids and essential for overall eye health, salmon contains folic acid and vitamins A, D, B6 and B12, which help promote healthy eyesight.

Sources:
Healthline
American Academy of Ophthalmology