15 Foods Proven to Improve Your Vision

Eyes are the windows to the soul and for that alone we want to keep them as strong and healthy as much as we can. That can be challenging when you are in competition with aging and eye strain, two things that cannot be truly avoidable. Have no fear though, practicing a healthy lifestyle can be just the thing you need to keep those eyes working for years to come regardless of age. Great nutrition employs certain nutrients like Vitamin C, Vitamin E, Copper and Zinc that have been shown to reduce age-related eye health by 25%. With that in mind, I have outlined fifteen foods that are certain to increase your vision and give you a more balanced diet at the same time.

You + Food = Healthy Vision Time:

1. Fish

Fish is a rich source of omega-3 fatty acids. In fact, oily fish gives you a higher level of this because of the oil in its gut and body tissue. The The types of fish below are great additions to your mealtime:

Tuna
Salmon
Sardines
Trout

RELATED: Your Eyes Need Love Too

2. Nuts

Nuts contain omegas-3 fatty acids and an elevated level of Vitamin E. Try buying this next time you are in the store:

Walnuts
Cashews
Peanuts
Brazil nuts

3. Seeds

Just like the two above, seeds are high in omega-3 and a rich source of Vitamin E. Try one of these:

Chia seeds
Flax seeds
Hemp seeds

4. Citrus Fruits

In general, we all love a good fruit platter. The flavor and taste are sublime. We normally choose fruits like strawberry, melon, and pineapple. However, next time get more citrus fruit products as they are high in Vitamin C.

Lemons
Oranges
Grapefruit

5. Leafy Green Vgetables

Loaded with Vitamin C and lutein, these are

well-known leafy green vegetables.

Spinach
Kale
Collards

6. Carrots

I love carrots minus the ranch. However, I did not know they helped with eyesight. They are packed with Vitamin A, which helps the retina absorb light by way of protein rhodopsin, and beta carotene, which gives carrots the orange color needed to make Vitamin A.

7. Sweet Potatoes

Sweet Potatoes are a delicious food that aid you by offering beta carotene and antioxidants Vitamin E. You can use sweet potatoes to make other dishes such as:

Sweet potatoes fries
Sweet potato hummus
Smoky sweet potato burgers

8. Beef

Carnivore’s delight. This tasty food is rich in Zinc, which has a direct link to better vision. If beef is not your thing no worries chicken breast and pork loin also contain Zinc, just not elevated levels.

9. Eggs

A food that I am not fond of that much, but it has loads of great nutrients (Vitamin C and E, Zinc) and you can use eggs to make great meals.

Deviled eggs
Egg breakfast tacos
Poached egg and avocado toast.

10. Whole grains

Start replacing refined carbohydrates with these whole grain products. They are great for

Zinc, Vitamin C and niacin that promote overall eye health.

Brown rice
Pasta
Whole-wheat breads

11. Legumes

This food group can protect the retina and lower the risk of cataracts by way of Zinc and bioflavonoids.

Kidney beans
Black-eye peas
Lentils

12. Oysters

Oysters are the best source of mineral zinc, which protects the eyes from the damaging effects of sunlight. Consuming 8 milligrams for women and 11 milligrams for men a day of this ensures overall eye health.

13. Blueberries

These violet beauties contain potent antioxidants that boost the collage that is seen in the retinas. They will not only provide extra vision protection but can also help those with glaucoma.

14. Tomatoes

Tomatoes are hosts to various nutrients (lycopene, and the antioxidant’s lutein, beta-carotene, and zeaxanthin) that are needed to fight against light-induced damage and cataracts.

12. Dark Chocolate

A 2018 study found that those who ate a bar of dark chocolate, saw an improvement in visual clarity and contrast sensitivity, compared to milk chocolate. This is due to the nutrient flavonoids that can reduce the risk of macular degeneration. Please use caution and eat in moderation.

In the end, our vision should be protected at all costs. By adding these foods to your lifestyle, you are actively participating and doing your part to ensure healthy eyesight. In addition to food, you can also make sure to wear eyeglasses while the sun is out and shinning bright. Reducing UV light, reduces chance of cataracts. Lastly, limit your computer time. Constantly staring at a screen leads to eye strains, headaches, and dry eyes.