8 Healthy Foods That Improve Vision
We are reader-supported. When you buy through links on our site, we may earn an affiliate commission.
A well-rounded, nutritious diet positively impacts your body. It’s essential to eat a balance of fruits, vegetables and other foods to give yourself everything you need to thrive. Your eyesight is an example of something you can boost and protect through your eating habits.
Here are eight healthy foods that improve vision.
1. Citrus Fruits
Fruits such as oranges, grapefruits and lemons offer vitamin C. This element is key for nerve cell function in your eyes. That’s mainly because your brain needs vitamin C. Your retinas are apart of your central nervous system, like your brain. Therefore, you need to support that connection with your diet.
You can drink fresh orange juice and garnish foods with lemon to increase your citrus intake.
If you want to improve your vision, you may want to add eggs to your breakfast lineup. This food contains different properties in the yolk that your eyes need. Properties like vitamin A and zinc contribute to how well your corneas and retinas function. They might also ensure you avoid age-related eye conditions.
Make omelets for breakfast with various vegetables. You can enjoy hard-boiled eggs as a snack or on a salad. It’s now popular to put a runny egg on a hamburger, too. There are many ideas to try.
3. Sweet Potatoes
You might put sweet potatoes on your table during Thanksgiving. That said, you should consider adding sweet potatoes to your weekly menu. This vegetable features beta carotene and vitamin E to support your vision. They help you protect against tissue damage and see better at night.
You can cook sweet potatoes in your oven or microwave. Toppings include butter, cinnamon and more. It’s also tasty to make mashed sweet potatoes as a side dish for chicken or steak.
A handful of nuts may be what you need to boost your eyesight. Many nuts contain omega-3 fatty acids. DHA is a specific fatty acid that your eyes need to function well. These elements can reduce macular degeneration risk to help you avoid blindness.
The best nuts to eat for vision-related purposes are walnuts, cashews, peanuts and almonds. Try to consume more nuts as a snack than you do chips or sweets. A product like trail mix can be both healthy and yummy.
A carrot per day will keep your optometrist away. The popular notion that carrots lead to better eyesight is a fact. This vegetable contains both beta carotene and vitamin A. The latter helps eyes absorb light better, so you can see clearly. The body uses beta carotene to make vitamin A, too.
You can enjoy carrots in many ways. Eat them raw with dips like ranch or hummus. You could shave them to put on salads as toppings. They’re also delicious sauteed with butter.
6. Leafy Greens
A leafy green like kale or spinach also helps with vision. This option contain lutein and zeaxanthin to help support retina use and protect from free radicals. They’re the only dietary carotenoids, so you should aim to incorporate them into your diet. These vegetables also provide vitamin C.
Make your salads with leafy greens to receive their benefits. You can cook them with oil and spices as side dishes, too. A great way to try kale is to make homemade kale chips.
Do you like fish? If so, you’ll love this tip. Fish have omega-3 fatty acids that help your eyes stay sharp. It’s essential to choose fatty fish like mackerel, tuna, salmon, trout and more. The oils in fish may even help you combat conditions like dry eye.
You can prepare your fish however you like because it’s all about what kind you choose. It has to be an oily fish to benefit your eyesight. You can take fish oil pills to supplement your health, as well.
Legumes include beans, peas and lentils. They’re similar to nuts as foods that improve eyesight because they have omega-3 fatty acids and vitamin E. Legumes have vitamin D, too. That element can reduce age-related macular degeneration risks.
Eat options like edamame for a snack. You can even make your own hummus with garbanzo beans. Black-eyed peas can be a delicious side dish for specific main courses. Either way, you’ll benefit from adding more legumes to your diet.
Eat More of These Foods That Improve Vision
You play a role in determining how well your body thrives. If you’re worried about your vision, you may be able to improve things by adding these foods to your diet. Be sure to consult your doctor before making any drastic changes to your eating habits.