Have you heard about the saying “we are what we eat”? This is particularly true when comes to what we eat to improve our vision!
Just like other parts of our body, our eyes too need certain vitamins and nutrients to stay strong, sharp and healthy. Certain food can help protect our eyes from dryness, fatigue and even problems like cataracts and age related eye problems.
I have compiled the top 10 foods that have proven to be great for our eyes. Start including them into your daily diet daily and get a better vision starting today!
- Carrots — The Classic Eye Food
Since young, we’ve been taught by teachers, our parents that carrots are good for our eyes. According to scientists, carrots are rich in beta-carotene, a kind of vitamin A that helps our eyes adjust to light and darkness.
It also protects the surface of our eyes from dryness and infection.
Simply add shredded carrots to your salads, stir-fry, or turn them into yummy glass of juice! - Fatty Fish — Salmon, Tuna, and Mackerel
I always know that fatty fish are good for our hearts! What I did not know is that fatty fish are actually good for our eyes too! Fish like salmon, tuna, sardines, and mackerel that are high in omega-3 fatty acids, can keep our retina healthy and prevent dry eyes.
These healthy fats in these fish also help to lower the risk of us getting an age-related vision loss.
Eat fish at least twice a week. For those that do no take seafood, can opt for omega-3 supplements instead. - Leafy Green Vegetables — Spinach, Kale, and Broccoli
Green vegetables are packed with lutein and zeaxanthin, these two powerful antioxidants play an important role in protecting our eyes from harmful light and preventing damage to our retina.
If you are rushing for time, just add spinach or kale into your smoothies, soups, or stir-fried dishes, and they will turn out to be super delicious! - Eggs — A Perfect Eye-Friendly Breakfast
Eggs is another food that is rich in lutein, zeaxanthin, and zinc, they are essential for maintaining sharp vision and protecting our eyes from UV light damage.
For those that do not like yolk, you have to read this! The nutrients are mostly found in the yolk, so don’t skip it!
Eat boiled, scrambled, or poached eggs a few times a week. - Nuts and Seeds — Almonds, Walnuts, and Sunflower Seeds
Tiny snacks such as nuts and seeds are packed with vitamin E and healthy fats that protect our eye cells from free radicals. Free radicals are harmful molecules that cause aging to our body.
Snack on a handful of almonds or add chia or flaxseeds to your cereal or yogurt. - Sweet Potatoes — A Colorful Source of Vitamin A
Just like carrots, sweet potatoes are another great source of beta-carotene.
They help prevent dry eyes and night blindness while keeping your vision clear and bright.
To make it a healthy meal, just simply bake or steam sweet potatoes, avoid frying. - Citrus Fruits — Oranges, Lemons, and Grapefruit
Do you know that vitamin C is essential to keep the blood vessels in our eyes healthy and helps prevent cataracts ?
Citrus fruits are full of vitamin C, which also boosts our overall immunity.
Start your day with a glass of orange juice or snack on fresh fruit instead of sweet desserts. - Tomatoes — Small But Powerful
Tomatoes are rich in lycopene, an antioxidant that helps protect our eyes from light damage and age-related diseases.
They also contain vitamin C, which supports strong eye tissues.
Add tomatoes to your salad, sandwiches, or pasta sauces for daily benefits. - Blueberries — Tiny Berries with Big Benefits
Blueberries contain antioxidants that will help to improve our night vision and protect our eyes against fatigue, this is especially good for those of us that faces digital screen daily. Not just that! they also improve blood circulation to our eyes.
Add them to your morning oatmeal, yogurt, or smoothies. - Garlic and Onions — Simple but Powerful
Garlic and onions contain sulfur, which helps our body produce glutathione, an antioxidant that keeps our lens strong and clear.
They also support our overall eye health by improving blood flow.
Use them in your daily cooking — in soups, stir-fries, or stews.
Bonus Tip: Don’t Forget Water!
Last but not least, staying hydrated helps our eyes stay moist and comfortable.
Drink enough water daily — around 8 glasses (2 to 2.5 liters) — especially for those of us that spend long hours in air-conditioned room or dry environments.