11 Best Foods That Improves Eye Health


Foods  eye health

The eyes are the windows to the soul. Our gateway to the world. But we often take them for granted. With the increased use of computer screens and everyday pollution, eye problems have become quite common. Of course, there are other reasons, too, like aging, eye strain, or just an unhealthy lifestyle. But these problems can be prevented by eating certain foods that are rich in eye-boosting nutrients. You probably may have heard of carrots and leafy greens being great for the eyes, but numerous other foods can improve your vision. And in this article, we will tell you what they are. From eggs, kale, oranges, tomatoes to almonds, and more.


These blue-hued gems are rich in potent antioxidants that cushion collagen structure in the retina and provide extra vision protection. They also may improve vision in people with normal-tension glaucoma, a form of disease that damages the optic nerve. If you spend a lot of time in the sun, these antioxidants can protect your retina against damage from UV light exposure. You’ll also get them from other purple, blue, and dark red foods like red or purple grapes, blackberries, pomegranates, and cranberries.


Meat, including chicken, pork, and beef, contain zinc that helps maintain eye health. Beef is one of the richest zinc sources that delay age-related vision loss and macular degeneration. Your eye also contains high levels of zinc in the retina and vascular tissue surrounding the retina. Including zinc in your diet, especially meat or beef, will help strengthen vascular tissue and improve your eye’s health.


Recent research has suggested that grapes can help ward off cataracts. Cataracts are one of the most common age-related eye changes you can go through. Around 18 million people undergo cataract treatment globally each year. A cataract occurs when the natural lens inside the eye becomes cloudy which leads to impaired vision. It can be corrected by removing the lens and replacing it with an artificial one. Grapes contain antioxidants that are suspected to prevent the initial clumping of protein in the lens. This has been determined by comparing aging populations in different countries and observing the differences in their diets.


Fish contain omega-3s, which are proven to help protect your eyes from age-related macular degeneration and glaucoma. You might want to try particularly oily fish like tuna, salmon, and trout as these fatty acids can help dry eye symptoms, and sometimes even reverse the effects. Studies have shown that by eating dark meat fish 2-3 times a week, you lower your chances of developing AMD.


It might be something that your parents drummed into you from a young age, but turns out that carrots are good for your eyes. They contain beta carotene, which the body converts into vitamin A. This helps with the production of rod and cone cells in your eyes. This is good for your sight in low lighting, and also reduces your risk for AMD, cataracts, and glaucoma. There’s some truth in that old wives’ tale after all.


Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A as well as the mineral zinc. Vitamin A protects the cornea while zinc helps bring that vitamin to the eyes from the liver. Zinc is found throughout the eye, especially the retina and, which is the vascular tissue that lies under the retina. This important mineral helps with night vision as well as the prevention of cataracts. Dairy from grass-fed cows provides the most benefits. You can have dairy throughout the day. Drink milk with a meal or enjoy it in coffee and tea, or breakfast cereal. A yogurt is a healthy option for breakfast or as a snack.


Shellfish like oysters are among the best sources of the mineral zinc, which protects the eyes against the damaging effects of sunlight. In high doses, zinc also appears to slow the progression of macular degeneration once you have early stages of the disease. But you don’t need more than the recommended dose — 8 milligrams a day for women and 11 milligrams a day for men. Oysters deliver more of the mineral than any other food, but you can get plenty of zinc from lean red meat, poultry, beans, legumes, and fortified cereals.


Eggs are great to eat for eye health. The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to eye health. Vitamin A safeguards the cornea or the surface of the eye. Lutein and zeaxanthin lower the chance of serious eye conditions like age-related macular degeneration and cataracts. Zinc contributes to the health of the retina which is the back of the eye. Zinc also helps you see at night. Eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to enjoy them is by hard-boiling them. Try them in salads and sandwiches. You can even eat a hardboiled egg on its own for a snack.


Oranges are one of the best sources of Vitamin C. Some suggest calling it “Vitamin C”, and quite rightly so. It helps counter the risks of cataracts and macular degeneration because much like other antioxidants, it is good at preventing free-radical damage. Collagen building is another way it is beneficial for your eyes, providing padding for your cornea.

Dark Chocolate: 

Here’s a guilt-free reason to indulge in a chunk of dark chocolate today. A study found that adults who ate a bar of dark chocolate could see better, with greater improvements in visual clarity and contrast sensitivity. Even if your chocolate bar doesn’t sharpen your vision, the flavonoids found in dark chocolate may help improve vision in people with glaucoma and reduce the risk of macular degeneration. But eat it in moderation, or you’ll have other health issues to worry about.


Tomatoes contain a quadruple whammy of nutrients that protect eye health. Lycopene, which is part of the carotenoid family, as well as the antioxidants lutein, zeaxanthin, and beta-carotene. The antioxidants can help against light-induced damage and the development of cataracts. And lycopene may play a role in preventing age-related macular degeneration. One study found that people with higher blood levels of lycopene and zeaxanthin have a significantly lower risk of developing age-related macular degeneration. Other good sources of lycopene include watermelon, pink grapefruit, papaya, and dried apricots.

Do you already eat some of the foods on this list? Let us know in the comments section below!

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