We all know that carrots are good for your eyes. Packed with vision-boosting beta-carotene and lutein, they help protect your eyes and ward off a host of conditions such as cataracts, macular degeneration and glaucoma. But your vision won’t thrive off carrots alone.
In fact, there’s plenty of other food known for eyesight improvement that may actually provide greater benefit. If you want to continue experiencing the world in all its multi-coloured clarity, it makes sense that your diet should reflect this.
So what are the magic ingredients? Our team at Eye Care Opticians have picked out their top five foods for eye health…
You can blend them into soup, mash them into pies and roast them into salads – sweet potatoes are both delicious and a super food for eyesight improvement. Rich in beta-carotene, the vegetable’s antioxidant properties protect your eyes from free radicals and prevent the onset of macular degeneration, whilst large quantities of vitamins E and A keep your eyes’ retinal tissue in good health. In fact, just one cup of sweet potato contains over 100% of your daily-recommended intake of vitamin A! Similar nutrients can be found in butternut squash and carrots, so double-team them on your dinner plate for the ultimate eye health fix.
The leafy green is commonly regarded as one of the ultimate vision-enhancing foods for eye health. Antioxidant properties in beta-carotene, lutient and zeaxanthin all work together to absorb harmful blue light and prevent sight-threatening conditions such as cataracts and macular degeneration. These nutrients can also improve your eyes’ ability to detect contrast, ensuring you maintain long-term clarity of vision. Other seasonal leafy greens – including kale, turnip greens and collard greens – also contain sight-boosting nutrients, so why not try throwing them into a pasta dish or blending them into a smoothie to keep your eyes well fed?
It may surprise you to discover that your daily tea intake is a great supplement to your visual health, with recent research even suggesting it could significantly lower your risk of developing an array of eye conditions. All teas – including traditional breakfast tea – contain naturally occurring bioflavonoids, which help protect your body from harmful free radicals and environmental toxins. And if you really want to give your eye health a charge, consider switching to green tea, which contains greater concentrations of vision-enhancing polyphenols and catchins.
This bright pink fish is loaded with omega-3 fatty acids, which are vital for protecting your eyes against macular degeneration, cataracts and dry eye syndrome. But there are plenty of other nutrients packed within this tasty fish. One serving of salmon can over 65% of your daily-recommended vitamin D, whilst high levels of niacin can slash your risk of contracts cataracts by half. Try to incorporate cold-water fish such as salmon, mackerel, tuna or sardines into your diet twice a week to maximise the benefits of these foods for eye health. Or if you’re vegetarian try walnuts and flaxseeds to boost your omega-3 intake.
These popular nuts are a great snack, cereal topping or stir-fry ingredient, making them the ideal food for eyesight improvement to seamlessly throw into your diet. Almonds contain omega-3 fatty acids and vitamin E, which guard against free radicals and prevent a hoard of vision-threatening conditions. Sunflower seeds, hazelnuts and peanuts are great alternatives, just remember that nuts are high in calories, so don’t go overboard!
Maintaining good eye health is vitally important if you want to see with clarity, and your diet is a great way of ensuring you’re keeping them fed with all the nutrients they need. Pack your plate with a rainbow of ingredients, and your eyes should serve you well long into the future.