What Foods to Eat to Improve Eyesight?

Author: Priyanka Saxena on Dec 28,2020

Do you know what food to eat to improve eyesight? Do you know how your everyday food habits can improve or deteriorate your eyesight? We often had a preconceived notion that deteriorating eye health can only be the result of any kind of eye strain or aging — but that is not always the right explanation. 

Every meal throughout the day you take has a significant impact on your eye health. On top of that, if you have a healthy lifestyle — that includes healthy food, physical exercise & a few mental exercises to calm your mind — your vision can remain forever young & healthy. 

In fact, you can avoid the likelihood of serious eye conditions if you include foods containing zeaxanthin, copper, omega-3 fatty acids (including DHA), and copper in your diet. In this article, we’ll talk about what food to eat to improve eyesight. 

Incorporating these foods will protect your eyes from a number of serious eye conditions including — dry eyes, cataracts, macular degeneration, glaucoma, and more. Your foods to improve eyesight without glasses must include a variety of antioxidants including beta-carotene, lutein, vitamins A, zinc & more. Let’s talk more about what foods to Eat to Improve Eyesight:

Here’s What Foods to Eat to Improve Eyesight:

1. Leafy green vegetables — for lutein and zeaxanthin.

Left green vegetables are good for your eye health as they are a rich source of two important foods for eye health — lutein and zeaxanthin. Green leafy vegetables are also a good source of vitamin C. some of the green leafy vegetables that you must include in your daily diet include Collards, spinach & kale. 

2. Sweet Potatoes — for beta carotene

Sweet potato is a food that is a good source of a variety of healthy nutrients! And, the beta carotene content of sweet potatoes helps in improving the health of your eyes. When you eat sweet potatoes, beta carotene content gets converted to vitamin A, which helps in the prevention of a variety of eye conditions including night blindness and dry eyes. In addition to that, the beta carotene & vitamin A content of sweet potatoes also help in keeping any kind of eye infection away. Sweet potato is one of the apt answers to “What Foods to Eat to Improve Eyesight”! 

3. Fish

If you are a non-vegetarian, Fish is one of the best foods to improve eyesight! A lot of fishes are rich in omega-3 fatty acids. In particular, the oily fish with oil in their body tissues & guts have high levels of omega-3 fatty acids. Some of the fish that have higher levels of omega-3 fatty acids include mackerel, tuna, anchovies, salmon, sardines, trout, and herring. A lot of studies have also found that fish oil is extremely effective in curing dry eyes caused when you sit for longer periods of time throughout the day in front of your computer. 

Don’t worry, if you are a vegan — there are plenty of other plant-based foods to improve eyesight!! We’ll discuss them in the latter part of this article.

4. Green Tea — for Antioxidant

A cup of green tea every day — and it’ll not just keep you relaxed but its antioxidant content will also keep your eyes healthy. And, it is the variety of healthful substances, catechins that provide it the antioxidant properties. Other than green tea, other foods that are rich in catechins are  — apples, berries, red wine, and chocolates. While black tea is also a good source of catechins, it provides only a small amount of the substance as compared to green tea. 

5. Nuts and legumes

Another apt answer to the ever puzzling question — “What Foods to Eat to Improve Eyesight”, would be nuts & legumes. so, if you are looking out to take care of your eyes, don’t forget to add nuts & legumes to your daily diet. Not only nuts are a rich source of antioxidants but they also contain a good amount of vitamin E that helps in the prevention of age-related eye conditions. Some of the nuts & legumes that you must include in your diet are cashews, lentils, brazil nuts, peanuts, and walnuts. 

6. Carrots 

Do you know the reason for carrot color? It is a high level of beta carotene that impart it, some color which belongs to the family of orange. When you eat carrots, the beta carotene gets converted into vitamin A by your body, which helps in protecting the health of the cornea. Carrots,  for the fact that it protects the night vision are considered to be one of the best foods to Eat to Improve Eyesight.

7. Citrus fruits

Citrus fruits help keep a check on your eye health for the fact that they are rich in vitamin C, which is an antioxidant required for the health of your eyes as recommended by most experts. Eating citrus fruits would help you fight eye-related conditions caused by aging. Some of the most popular citrus fruits include oranges, lemons, and Grapefruits. 

8. Eggs

If you are looking for an answer to what foods to eat to improve eye health then the answer would be — add eggs to your diet. The yolk part of the egg is all packed with lutein, zeaxanthin, zinc & vitamin A, which help in safeguarding your cornea & taking care of your eye health. The zeaxanthin and the Lutein content in eggs help in reducing the chances of cataracts or any age-related macular degeneration. Retina, the back of your eye is protected by zinc content. 

Takeaway.

The vital takeaway is — you have to be very clear about what habits you must develop & what food to eat to improve your eyesight. Antioxidants including beta-carotene, lutein, vitamins A, and zinc are pretty essential for your eye health. And, some of the foods that are rich in these nutrients are citrus fruits, carrots, green leafy, eggs, Nuts and legumes, green tea & more. 

Now, you have all the information to start with listing out Foods to Eat to Improve Eyesight! Eat healthily, be healthy!