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:
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- Tuna
- Salmon
- Sardines
- Trout
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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:
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- Walnuts
- Cashews
- Peanuts
- Brazil nuts
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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
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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.
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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.
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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.
