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10 Foods to Improve Eyesight

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Healthy eating isn’t just great for your body—it’s also a powerful tool for maintaining sharp and shiny eyesight. The foods you eat can play a big part in maintaining your eyesight. Your eyes require specific nutrients in order to function best, so by introducing more of these ten foods into your diet, you can give them what they need to succeed.

  1. Fatty fish
  2. Leafy greens
  3. Citrus fruits
  4. Eggs
  5. Nuts & seeds
  6. Beef
  7. Berries
  8. Carrots
  9. Sweet potatoes
  10. Dark Chocolate

1. Fatty fish

Fatty fish are one of the most incredible foods for your eyes. They’re packed to the brim with omega-3 fatty acids, which are essential for maintaining a healthy retina. They also play a part in your tear production, which can help stave off feelings of dry, burning eyes.

So try to work more of these fish into your diet:

  • Salmon
  • Tuna
  • Mackerel

If you aren’t a fan of seafood, omega-3 fatty acids also come in supplement form. Your eyes will thank you!

2. Leafy greens

Leafy greens like spinach and kale are an essential part of a healthy diet, and when it comes to your eye health, they certainly contribute there. Leafy greens are full of lutein and zeaxanthin, which are great for protecting your eyes. Kale, spinach, lettuce; you can’t go wrong.

3. Citrus Fruits

Citrus is a great addition to most dishes. A splash of lemon juice here, a slice of orange there, a lime added to a glass of water; these small changes can make a big difference.

These citrus fruits are a key source of vitamin C, which works hard to protect your eyes from:

  • Cataracts
  • Age-related macular degeneration
  • Dry eyes

Vitamin C also has some anti-inflammatory properties, which can help reduce irritation in your eyes. 

4. Eggs

Eggs are incredible, there’s no doubting that. But they’re more than just a breakfast staple. They’re rich in zeaxanthin, lutein, vitamin D, and more. These are all excellent for combating age-related vision loss. Plus, you can make eggs just about any way, and they’ll always be contributing to your eye health.

5. Nuts & Seeds

As simple as it seems, nuts and seeds are an excellent snack choice. Almonds, walnuts, and flaxseeds are excellent sources of omega-3s and vitamin E, which play a crucial role in shielding the eyes from harm.

Whether you’re grabbing a handful as a snack, sprinkling them on a salad, or tossing them in a bowl of yogurt, nuts and seeds can be both delicious and nutritious.

6. Beef

Eating lean beef in moderation can be extremely helpful for your eye health. Red meat is high in zinc, a mineral that helps your body absorb other vitamins and minerals.

This is essential for preventing cataracts and keeping your cornea healthy. But make sure you’re eating red meat in moderation—while it can be excellent for your eyes, excessive red meat consumption can have other consequences in the long term.

7. Berries

Strawberries, blueberries, raspberries—they’re all food of your ancestors. They’re bursting to the brim with vitamin C and other antioxidants. They play an important role in reducing your risk of age-related macular degeneration and help to maintain the blood vessels in the eye.

So next time you’re shopping, grab a basket of strawberries; they’re doing a lot of heavy lifting!

8. Carrots

In World War II, the British spread a rumor that their pilots had excellent eyesight because they ate so many carrots. While this is certainly an exaggeration, history had an entertaining moment when it was discovered—that was accidentally true.

Carrots are full of beta-carotene, and if you eat enough of them, your body will convert it into vitamin A. This can help prevent night blindness from setting in, making it easier to see in low-light conditions. So even though it has murky origins, it turns out that carrots are actually quite good for your eyesight!

9. Sweet Potatoes

Sweet potatoes are more than just a tasty side dish; they’re a powerhouse for eye health. They’re full of vitamin A and beta-carotene, making it much easier for your eyes to adjust between different lighting conditions.

Whether you’re baking them, slicing them into fries, or putting them into a lovely stew, they can make a big difference in keeping your eyes healthy. Just try to keep the salt to a minimum; it’s better for you

10. Dark Chocolate

While there are plenty of fruits and vegetables that can help your eyes, sometimes we all need a tasty treat to indulge ourselves with. That’s where dark chocolate comes into play.

In moderation, dark chocolate can be an excellent choice. It’s full of antioxidants and flavonoids. These combat free radicals in your body, which is excellent for preventing cataracts from forming. Just remember to enjoy it sporadically; too much of anything is rarely a good thing.

A woman smiling woman with apron and holding a lettuce and broccoli while standing in front of wooden background.

Take Care of Your Eyes

Diet and nutrition play an essential role in taking care of your eyes. While the food you eat can make a big difference, it’s just one piece of the puzzle.

Regular visits with your optometrist are one of the easiest ways to preserve your vision and keep your eyes healthy. So book an appointment with us at Los Angeles EyeCare Optometry Group, and let’s work together to keep your vision strong!

Written by Total Vision

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