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Five Foods That Can Improve Your Vision

In recent years, food based research has proven a strong connection between what we eat and our overall health. Even further, significant research has supported the idea that specific vitamins and minerals can protect and aid in better long term vision. Macular degeneration, cataracts, dry eyes, and even night blindness can all be linked to the foods and nutrients we put in our bodies. Most importantly, doctors have stressed the need for Vitamins A, C, and E for overall vision health. Zinc, selenium, and some fatty acids (mostly found in fish) are also noted to improve retinal health and keep moisture in the eyes.

Below are five foods that can protect your vision and keep your body healthy:

1. Carrots

While carrots won’t necessarily make you see clearer (as many believe), carrots do contain important vitamins that can aid in vision health. This orange vegetable is full of Vitamin A in the form of beta carotene, which can work with other vitamins and minerals to protect against age related macular degeneration and cataracts. Best when eaten uncooked, carrots can be a great way to get a serving of necessary vitamins.

2. Spinach, Kale, and Other Dark Green, Leafy Vegetables

Vegetables are key to vision health, particularly dark green, leafy vegetables such as kale or spinach. These are not only filled with Vitamin C and beta carotene, but they are additionally filled with lutein and zeaxanthin. These antioxidants can protect against harmful UV rays because they act as a “natural sunscreen” for your eyes. Like the vitamins and beta carotene in carrots, dark green and leafy vegetables can fight against cataracts and macular degeneration.

3. Sweet Potato

Similar to the benefits of carrots, sweet potatoes are a bright orange root vegetable which are full of beta carotene. When taken in combination with Vitamins C and E, beta carotene can reduce the progression of macular degeneration. Sweet potatoes are also full of potassium, Vitamin C, and Vitamin B1, B2, and B6. Easy to cook and prepare, sweet potatoes are a delicious way to protect eyes in the long haul.

4. Blueberries

Like vegetables, fruits are key for good vision health. Blueberries, in particular, make the list because they are not only important for eyes, but are critical to overall health. Blueberries are said to aid with cataracts and glaucoma as well with cardiovascular health, memory, cholesterol, and even Alzheimer’s disease. Blueberries additionally have bioflavonoids which can fight against macular degeneration.  There is no doubt that these antioxidant rich berries are necessary for our bodies and our eyes.

5. Wild Salmon

Wild Salmon (amongst other fish) is rich in omega3 fatty acids. This is key for protecting the small blood vessels in the eye. These acids can help with macular degeneration and dry eyes. In addition to vision health, omega3 fatty acids also aid in cardiovascular health. Along with the fatty acids, this food also contains Vitamin D and selenium. Cooked and combined with any of the above foods, regular meals with wild salmon can provide a boost of nutrients which protect and strengthen eye health.

These five foods are amongst a long list of other foods which can help with vision protection and health. While none of these foods can cure eye issues individually, they can surely help to fight them off while making your body strong. Along with the above foods, make sure to get your eyes checked yearly and ask your doctor about vitamins or supplements (such as fish oil) which can help keep your eyes healthy for a long time.