Top 10 foods to improve your eyesight

Tina Patel Tina Patel
Tuesday, 19 March 2024
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Maintaining good eye health is crucial, and we often tend to ignore the role our diet plays in achieving it. We have compiled a list of the top 10 foods that you should include in your diet to promote healthy eyesight:

Leafy greens

Leafy greens are among the best foods for improving your eye health. They contain high levels of vitamins essential for good eyesight. In particular, they are rich in lutein, a carotenoid crucial for eye health, and vitamin C, an antioxidant.

Vegetables such as spinach, kale and broccoli are excellent sources of both lutein and zeaxanthin. The human body cannot produce these nutrients, so they must be obtained through diet. Consuming these nutrients is vital for maintaining healthy eyes and reducing the risk of eye diseases such as macular degeneration and cataracts.

Nuts

Nuts
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Nuts are a good source of omega-3 fatty acids and vitamin E which helps protect the eyes from age-related changes.

Adding nuts to your diet can help maintain good eye health by providing essential nutrients such as antioxidants, vitamins, minerals, and healthy fats. These nutrients can help prevent sight loss caused by conditions like retinitis pigmentosa and macular degeneration. A balanced diet and a healthy lifestyle are important for overall eye health.

Fish

Your eyes require two types of omega-3 fatty acids, DHA(Docosahexaenoic acid) and EPA(Eicosapentaenoic acid), for proper functioning. These essential fatty acids can be found in fatty fish like salmon, tuna, and trout, as well as other seafood.

Studies suggest that omega-3s may help to safeguard your eyes against AMD(Age-related Macular Degeneration) and glaucoma. Additionally, low levels of these fatty acids have been associated with dry eyes.

Eggs

Eggs are a delicious and versatile food that can be enjoyed in various ways, such as boiled, scrambled or made into a tasty omelette for breakfast.

Did you know?

Eggs are an excellent source of lutein and vitamin A, which promote healthy eyes and vision. If you prefer a plant-based option, consider incorporating dark leafy greens like kale and spinach into your diet, as they are also rich in these nutrients.

Lutein and vitamin A work together to protect against night blindness and dry eyes. So, the next time you go grocery shopping, remember to grab a box of eggs or a bag of greens to maintain good eye health.

Sweet potatoes

Sweet potatoes
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Sweet potatoes are an excellent source of beta carotene, which can slow down the progression of macular degeneration. Beta carotene is converted into vitamin A by your body, which is a vital nutrient that helps prevent dry eyes and night blindness.

Beta carotene and vitamin A also reduce the risk of eye infections. Sweet potatoes are rich in several essential ocular nutrients, including vitamin A, vitamin C, and lutein. By substituting white potatoes with sweet potatoes, you can lower your glycaemic load with ease.

Beef

Beef
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Beef is a highly nutritious food that contains essential vitamins and minerals, including vitamin A and zinc. These nutrients are particularly beneficial for your eyes, as they help to maintain the overall health of the retina.

Vitamin A is essential for good vision, while zinc has been shown to slow the progression of macular degeneration, a common eye condition that can cause blindness. Therefore, including beef in your diet could potentially provide benefits for your eye health.

Hear! Hear! What our experts has to say

“A balanced diet including a variety of essential nutrients is crucial for eye health, and when paired with regular eye exams, it creates a strong foundation for maintaining good vision and overall ocular health.”- Tina Patel, Contact Lens Optician

Citrus fruits

Citrus fruits
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Citrus fruits such as oranges, lemons, and grapefruit are rich in vitamin C. This vitamin is essential for the formation and maintenance of connective tissues, including collagen, which can be found in the cornea of the eye.

Additionally, vitamin C plays a crucial role in supporting the health of blood vessels in the eye, which could be beneficial in addressing age-related vision issues such as cataracts and macular degeneration.

Raw Red Pepper

Bell peppers are an excellent source of vitamin C. In fact, they have the highest concentration of vitamin C per calorie when compared to other fruits and vegetables. Vitamin C is essential for maintaining healthy blood vessels in the eyes. Research suggests that it could reduce the risk of cataracts.

Other fruits and vegetables that contain vitamin C include bok choy, cauliflower, papayas, and strawberries. To preserve the vitamin C content, it is best to consume these foods raw. Bright-coloured peppers also contain vitamins A and E, which are beneficial for eye health.

Whole grains

Whole grains
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Whole grains are a nutritious and wholesome substitute for refined carbohydrates and should be included in a balanced diet. Brown rice, quinoa, whole oats, and whole-wheat bread are all part of the whole-grain family. They are excellent sources of vitamin E, zinc, and niacin, which are known for promoting overall eye health.

Legumes

Legumes
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Legumes and pulses are highly beneficial for eye health. These versatile and protein-rich plant foods are not only delicious but also packed with essential nutrients that play a crucial role in maintaining optimal vision. This is because such foods are high in bioflavonoids and zinc, both of which are effective in reducing the risk of developing macular degeneration and cataracts.


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