It is no secret that certain foods will affect vision and eye health. Essential vitamins, minerals, antioxidants and other biologically valuable substances which help our vision are provided by a well-balanced diet, rich in fruit, meat, fish, and leafy vegetables.
These are the most recommended foods for eye health:
Carrots: The first choice for a better vision is always carrots. You probably have already heard of its beneficial properties. Its strength lies in the abundance of beta-carotene, lutein, and lycopene. The first is good for retina of the eye and protects the eyes against UVA radiation. Lutein is a protective phytonutrient that has very strong antioxidant activity against free radicals. Lycopene acts as antioxidant and protects the eyes from UVB rays.
Apricot: Just like carrots, apricots too contain beta carotene and lycopene and promote eye health. The body converts bête-carotene into vitamin A, which resists oxidative damage of the lenses and prevents degenerative changes of cataracts. Apricot is rich in cartenoids which improve vision.
Eggs:Whether you prefer your eggs boiled, poached or as an omelet, it is good to know that eggs are important for good vision. Darker yolks have more nutrients. Eggs are rich source of sulfur and cysteine, two protein components of glutathione, which keeps the lens from oxidative damage. The yolk contains lutein, as well as essential fatty acids, zinc and B vitamins, all of which have a positive effect on vision.
Dark berries: Blackberries, blueberries, black grape or black currants contain anthocyanins, which protect and enhance vision. These are powerful phytonutrients. Blueberries reduce eye fatigue, and in addition, contain kvercitin, zeaxanthin, rezveratol and rutin. Moreover, they contain zinc, which is very healthy for your eyes.
Green leafy vegetables: Many of you know how a lot of green vegetables are healthy. Some of them are particularly healthy for our eyes and eyesight. Vegetables from this group contain plenty of nutrients, like: calcium, vitamin A, B12, and vitamin C. Broccoli, lettuce, spinach, and kale give our eyes necessary minerals and vitamins, and the level of antioxidants in them is very high. They protect the retina UV radiation and prevent degeneration of the eye. Regular consummation of green leafy vegetables can reduce problems with vision and cataract. It would be best not to cook them, in order to preserve as much nutrients as possible.
Onions and garlic: Onions and garlic are rich in sulfur compounds, which support the health of the lens and prevent glaucoma, cataracts and degenerative diseases. In addition, onions improve eye circulation and boost immunity.
Fish: Sardines, tuna, salmon and mackerel contain Omega 3 fatty acids that have very beneficial impact on the health of the eye. Fish is an excellent source or DHA and EPA, two Omega-3 fatty acids that are important for the health of the cells of the eye.
If you’d like to know more about what additional supplements you can take to have better vision, visit