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16 Best Foods for Improving Eye Health Naturally

Each day can be quite a workout on the eyes. When you’re at your job on a Monday afternoon, you need your vision to scan different project documents. When you’re home on a Saturday night, you need your eyes to watch TV and wind down from work. 

Finding ways to keep your health at an optimal level is important. If you’re looking for a place to start, try looking at your diet and incorporating different eye-friendly food options. Some items can help keep various eye diseases at bay, ensuring you can enjoy and utilize your eyesight.

1. Blueberries

If you enjoy adding blueberries to your yogurt, muffins or pancakes, you’re on the right track. These unique blue fruits have powerful antioxidants perfect for your eye health. There’s also research that notes how this superfood is proven to help with eye contrast sensitivity. This can be helpful if you want better vision in the dark.

2. Carrots

Vitamin A deficiency is a significant factor in childhood blindness. This condition affects 250,000 to 500,000 young people worldwide every year. Try to bring carrots to your diet. You can add them to your stir fry and other dishes. Juicing them will also ensure a high concentration of vitamin A.

3. Spinach

People may tend to shy away from leafy green food like spinach, but it’s ideal to have it occasionally. They are high in antioxidants, which is great for your eye health. Adopting vegetables in your diet can also help you steer clear of diabetes, which is believed to negatively affect your vision in the long run.

4. Seafood

Seafood can be quite appetizing to the eyes, especially when it’s your own catch. Luckily, it can do more than just appeal to your eyes. Certain seafood such as salmon, tuna, oysters and sardines contain omega-3 fatty acids that nourish your eye health. It can also aid the fight against dry eyes, which is just extra motivation when you go fishing.

5. Citrus Fruits

It’s time to be a fan of orange juice and lemonade. Citrus-filled fruits are a great source of Vitamin C, which can help prevent cataracts. This condition entails cloudiness in your eyesight and is common among senior citizens. Once contracted, the only way to remove it is through cataract-removal surgery, which has a 95% success rate among patients.

6. Eggs

Whether you prefer sunny side up or scrambled, keep the egg yolks in. The yellow part of this poultry is considered the most nutrient-rich part of the egg, containing plenty of zinc. This powerhouse nutrient is key in slowing age-related macular degeneration. AMD is an eye disease that affects a part of the retina and blurs vision. 

7. Tomatoes

When you’re looking for something to pair your eggs with, try to go with tomatoes. These fruits– yes, they are fruits– contain lutein and zeaxanthin. This combination can provide eye protection from blue light. This is vital in a day and age where people can develop eyestrain from digital technology.

8. Almonds

If you’re seeking a snack, try out almond nuts. They’re available and affordable, going well with different deserts or on their own. Plus, they’re packed with vitamin E and antioxidants, which can help improve vision in the long run.

9. Sunflower Seeds

Nuts are already quite healthy, but if you want to take it up a notch, go with sunflower seeds. They also contain a considerable concentration of vitamin E, which helps out your eye health. The only con is that you might just have to eat them as is.

10. Broccoli

Going back to vegetables, eat a bit more broccoli. If you used to dislike them as a kid, it might be high time for re-introduction. Apart from how delicious this green can actually be, it can also be as good as carrots in fighting against eye diseases, if not better.

11. Beans

Another loathed food to bring back to your dietary regime is beans. Kidney beans, lima beans, and black-eyed peas are rich in fiber and zinc. These nutrients can keep your retina healthy and reduce the risk of cataracts.

12. Sweet Potatoes

Everyone loves potatoes, but they often forget about their counterparts. However, sweet potatoes can be a key ingredient in the fight against certain eye diseases like conjunctivitis. Their beta carotene and anthocyanins can assist with preventing eyesight loss.

13. Strawberries

In case you’re craving sweet fruits, strawberries are a good option. Similar to blueberries, they contain plenty of antioxidants. And apart from their extra vitamins, it also has a high water content, which keeps your body and eyes’ hydration levels high.

14. Chocolate

If you’re dipping your strawberries into chocolate, your eye health might just be getting an extra boost. There have been studies that show that the flavonoids in dark chocolate can offer benefits to a person’s visual function.

15. Avocados

Avocados are a more popular green food option that help your eye health. It combines a variety of the aforementioned nutrients, such as lutein, zeaxanthin and antioxidants. It can be a potent tool for maintaining eye tissue and minimizing damage.

16. Banana

A banana a day might just keep the ophthalmologist away. Aside from being rich in vitamin A, bananas are also rich in potassium. Consuming this mineral seems to help with glaucoma prevention and control in the long run.

Safeguard Your Eye Health

You don’t have to eat all these different kinds of food in one day. Just try to sprinkle them throughout your week, or use them in your recipes a little more. That way, you can ensure your eyes get the right vitamins and minerals to function.

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