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This is the complete guide on foods to improve eyesight.
If I am not wrong, you want to improve your vision naturally and you are finding the foods to improve eyesight naturally.
If yes then don’t worry.
Here we will discuss the complete list of foods that will help you increase your eyesight naturally.
Foods to Improve Eyesight
First, the question is why only these foods increase eyesight and not others?
The simple answer is these foods contain some vitamins, minerals, and fatty acids that are extremely important for our eyes.
Vitamins and minerals to improve eyesight
- Vitamin A (Beta Carotene)
- Vitamin E
- Vitamin C
- Vitamin B
- Carotenoids (Lutein & Zeaxanthin)
- Omega-3 fatty acids
Now we will discuss the foods that contain all these vitamins or some of these micronutrients. So they can help us improve eyesight.
These foods are globally available but if you still can’t find them then consume those foods that contain vitamins and minerals mentioned above.
The below image shows the care we should take to maintain eye health.
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Foods to improve eyesight
Carrot is a crop of the Apiaceae family. Carrots were first used for medical purposes and then as food.
No matter which website or video you open to search foods to increase vision, you will always find carrot in its list.
Carrot is one of the most praised foods to improve eyesight.
Carrots are available in white, yellow, orange, red, and purple colors.
Orange carrot is full of provitamin A (alpha and Beta Carotene).
Vitamin A is a must vitamin if you want to improve your eyesight. The deficiency of vitamin A can cause night blindness.
Carrots are full of antioxidant pigments such as carotenoids and anthocyanins.
Yellow carrot color is due to lutein which is useful to prevent macular degeneration.
Carrots are also filled with vitamins B9, B6, C, and K. It also contains minerals such as manganese, iron, potassium, and copper.
Carrots also contain a trace mineral molybdenum which is rarely present in any other vegetable. This mineral is important for the absorption of iron.
It is also a good source of dietary fiber, protein, and carbs. That is why carrots are considered one of the best foods to improve eyesight.
Benefits of carrots
- Improves vision
- Facilitates digestion
- Lowers blood pressure
- Controls blood sugar levels
- Boosts immune system
- Lowers the risk of cardiovascular disease
So if you want to improve your vision, it is mandatory to include carrots in your diet.
You can drink its juice or eat its pickle. I will recommend adding carrots to the salad. Also, squeeze a half of lemon on it.
As it will help you extract more iron from the carrots.
Coldwater fish such as salmon, sardine, mackerel are very beneficial to improve eyesight.
Fish is so much praised to improve eyesight is because it is full of omega-3 fatty acids. It can also prevent AMD (Age-related Macular Degeneration).
AMD has become the common cause of vision loss in the USA.
The brain and eye are very much enriched with omega-3 fatty acids. It accumulates in these tissues during late fetal and early neonatal life.
Many studies show that the optimal levels of omega-3 fatty acids are essential for normal visual development.
Fish, fish oil, and vegetable oils such as soybean oil and canola oil are good sources of omega-3.
These all contain approximately 5 g of omega-3 per 100 gm of serving.
Fish oils such as cod liver oil, herring oil, menhaden oil, salmon oil, and sardine oil contain much more omega-3.
The below image shows the other benefits of omega-3 fatty acids.
We mentioned above that we have to ensure the optimal levels of vitamin A, B, zinc, and carotenoids to improve eyesight.
You will be amazed to know that spinach contains all of them.
That’s why it is considered one of the most important foods to improve your eye vision.
Many foods contain beta carotene which is converted into vitamin A during digestion. Spinach contains both beta carotene as well as vitamin A.
Vitamin A is an antioxidant vitamin that heals the eye from the oxidative damage caused by the free radicals.
Spinach is also highly rich in lutein and zeaxanthin. These two are important carotenoids that our bodies need to keep our eyes healthy.
Spinach also contains zinc. Zinc is an antioxidant mineral that heals the eye from oxidative damage.
Spinach is also a good source of vitamin B6 and vitamin B9.
These all facts make the spinach best food to improve eyesight.
(Remember Popeye the sailorman never had glasses)
The below image shows the nutritional components of spinach.
4) Citrus fruits
Citrus fruits are rich sources of vitamin C, carotenoids, selenium.
They are rich in collagen, a protein necessary to give the structure to eyes.
Selenium is an antioxidant mineral that saves the eyes from the oxidative damage caused by the free radicals present in the body.
As mentioned above, carotenoids are also very important to improve eyesight.
Citrus fruits like mandarin’s, grapes, and oranges (sweet) are rich sources of carotenoids (Lutein and zeaxanthin).
It also contains alpha-carotene and beta carotene. Beta carotene works as the precursor of vitamin A.
Citrus fruits increase the immunity power of the body which protects us from various diseases (including eye diseases).
It also helps in the absorption of zinc.
So you should include these foods to improve eyesight.
The below image shows the benefits of eating vitamin C-rich foods.
5) Sweet potato
Sweet potato is rich in vitamin B2, vitamin C, vitamin E, beta carotene, zinc, and many more.
These all nutrients are important to improve eyesight.
Sweet potatoes that are available in yellow, pink, and green colors are high in beta carotene.
The leaves of sweet potatoes are more nutritious than their tuber. These leaves contain more vitamin A, vitamin C, and zinc than their tuber.
Among many root vegetables, sweet potatoes have the highest amount of vitamin A. Our bodies need vitamin A to maintain the health of the mucus membrane.
Sweet potatoes leaves are high in lutein. Lutein is one of the carotenoids and is extremely beneficial in the prevention of AMD and cataracts.
So including sweet potatoes in your diet will be beneficial to your eyes.
6) Nuts & seeds
Nuts and seeds are loaded with various health benefits such as they improve eyes, skin, heart, bones, etc.
Almonds are full of vitamin E which is essential for improving eyesight.
Walnuts are a rich source of vitamin B-6 and omega-3 fatty acids.
Cashew is a rich source of antioxidants and prevents the body from the oxidative damages caused by the free radicals.
Pistachio has a good amount of vitamin A.
Pecan nuts are excellent sources of vitamin E, antioxidants, and zinc.
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Brazil nut is a rich source of selenium which is an antioxidant mineral.
Seeds such as flax seeds are rich in omega-3 and vitamin E.
Pine nuts are rich in zinc.
Chestnuts are rich in vitamin C.
7) Indian gooseberry
It is also known as “Amla” in the Indian subcontinent. It is said that whoever consumes gooseberry regularly can live for 100 years without any disease.
It is full of vitamin C and vitamin A.
100 gms of Indian gooseberry contains 600-650 mg of vitamin C.
It is the sole fruit that contains vitamin C and can be consumed with milk.
When its juice is consumed with honey, it can even cure glaucoma and conjunctivitis.
Fresh Amla juice or dried Amla capsules are considered the best to improve near-sightedness, cataract, and glaucoma.
It is also a good source of antioxidants that repair the eye from oxidative damages caused by the free radicals.
Coriander is good to treat macular degeneration because of its cooling and soothing effect.
It is rich in vitamin C, vitamin A, and antioxidants.
It can also reverse vision degradation and many other eye-related issues.
But if you tend to suffer from cough often then avoid taking this as it is too cold in nature.
If you put 2-3 drops of coriander juice in the eyes, it can even cure eye infections.
It is common practice to drink carrot, tomato, beetroot, and coriander juice to improve eyesight.
You can also sprinkle some coriander leaves on the salad.
Due to its great characteristics coriander is considered one of the best foods to improve eyesight.
Egg yolks contain vitamin A, lutein, zeaxanthin, and zinc. All these nutrients are essential to improve eyesight.
Lutein and zeaxanthin both are carotenoids which we need for better eyesight.
Lutein and zeaxanthin in egg yolk are highly bioavailable due to their association with the lipid matrix present in the egg yolk.
According to one study, eating 1.3 egg yolk for 4.5 weeks can increase the concentration of zeaxanthin by 100% and the concentration of lutein by 28-50%.
These two carotenoids are also available in plant-based foods but they are less bioavailable as compared to those from eggs.
In addition to lutein and zeaxanthin, eggs also contain vitamin A and zinc.
That’s why eggs are considered one of the best foods to improve eyesight.
The below images shows the benefits of eggs.
Legumes are rich in vitamins and minerals which are essential such as vitamin B and zinc to improve eyesight.
Zinc brings vitamin A from the liver to the eyes.
Several studies also confirm the advantages of legumes on eyesight.
11) Raw red peppers
They are rich in vitamin C and also contain vitamin A and E. Heat can distort the structure of vitamin C. So consume them raw as much as possible.
Of course, consume them after washing properly.
It is rich in vitamin E, vitamin C, and vitamin A.
All these vitamins are antioxidant vitamins that are beneficial to eyesight.
As mentioned above, lutein and zeaxanthin, vitamin C, vitamin E, omega-3, and zinc are essential for better eyesight. Now we will discuss the foods that contain them.
We are discussing this because there is a chance that you may not get the food shown above in your area.
Then what will you do?
You can consume the other foods given below to improve your eyesight.
Foods containing Lutein and Zeaxanthin
- Orange pepper
- Green peas
Foods containing vitamin C
Foods containing vitamin E
- Sunflower seeds
- Safflower seeds
- Corn oil
- Peanut butter
Foods containing zinc
- Oysters (Highest source of zinc)
Foods containing Omega-3
- Fish oil
Here we have discussed almost all the foods to improve eyesight.
Blurred vision due to refractive error or AMD has become a critical issue in the USA as well as many other countries.
It is the diet only which can bring us out from this current scenario.
Here the given list is not confined to these foods only.
There are many other foods that can help us improve our eyesight. You can include some of them in your diet to see the amazing results.
Before starting or changing any diet, it is necessary to take the necessary guidance from your doctor.
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