Today, threats to our eyesight are greater than ever, meaning that it has never been so important to eat the right foods to improve eyesight.
Think about it. At work, we all spend hours and hours in front of a computer. Even when we take breaks, we are mostly on our phones. And when we come home, we are glued to the screen again.
It’s no surprise then that over 25 million people all over the world suffer from cataracts and age-related macular degeneration. These often lead to blindness in people who are above 55 years old. However, you don’t have to fall into this category. There are certain steps you can take, and one of the most important is to eat the right foods to improve eyesight without glasses.
7 Foods to Improve Eyesight
Below, we list out the top 7 foods which are good for your eyes. Make sure to include them regularly for improved vision.
Fish
Sardines, salmon, tuna, and other cold-water fish are some of the best foods you can eat for healthy eyes. They are extremely rich in essential Omega-3 fatty acids, resulting in increased regrowth of blood vessels in your retina. The Omega-3 acid that is particularly good for eyes is called DHA, which stands for docosahexaenoic acid – a major component of our brain and retina.
Make sure to have about two servings of these kinds of fish every week.
Carrots
You’ve probably already heard it a million times, but carrots really do work wonders for your eyes. They are powerful antioxidants and are rich in Vitamin A and Vitamin C. Because of these properties, carrots play a huge role in stopping oxidative damage, thereby significantly reducing your risk of developing age-related macular degeneration. It is no wonder that carrots are popularly known as the staple food to improve eyesight.
Eggs
Eggs are rich in protein, Vitamin E and Vitamin A, Lutein, and Omega-3 acids – components which are all required for healthy eyes and improved vision. They are one of the best foods to improve eyesight without glasses, not only because they are rich in necessary nutrients that are good for your eyes but also because they are everyone’s favorite breakfast! You can enjoy yummy omelets and boiled eggs, all the while strengthening your eyes.
Leafy greens
Leafy greens like kale and spinach can work wonders for your eyes. They are fully packed with all kinds of vitamins, antioxidants, and carotenoids like zeaxanthin and lutein, making them perfect for lowering your risk of developing a cataract. In case you have already developed a cataract, regularly consuming leafy greens like these can even slow down its progression. You can either use them in a salad, as a side dish or make delicious smoothies out of them.
Berries
Berries like black currants, blueberries, and other red-colored berries are a good source of antioxidants and are rich in Vitamin C. They are among the best foods to improve your eyes. The nutrients found in such berries can help in the prevention of various disorders that often lead to vision impairment or even blindness. Moreover, berries are also very rich in zinc, strengthening and protecting your eyes from common eye health problems like night blindness and age-related macular degeneration.
Nuts
It’s no secret that nuts are good for your overall health. But did you know that they are especially a blessing to your eyes? They are rich in zinc, Vitamin E, and essential fatty acids, all of which are components that your eyes can greatly benefit from, making them the perfect foods to improve your vision. So, snack on nuts without worrying, add them to your salad or even your pasta. You can even make your own granola bar or trail mix.
Whole Grains
Whole grain foods like brown rice, whole oats, quinoa, whole-wheat bread, barley and more are low in glycemic index. This makes them play an important role in reducing the risk of developing age-related macular degeneration. Moreover, they are rich in niacin, Vitamin E, and Zinc – all components which are great for improving your eye health. So, whenever you are looking for foods to improve eyesight, make sure to include whole grains.
These are among the healthiest foods for your eyes that you can greatly benefit from. Just like the rest of your body, your eyes too need proper nutrition, and these foods ensure that you receive this. So, every day, make sure to include a selection of these foods to improve eyesight.