Sweet Potato Just like carrots, sweet potatoes are also rich with vitamin A and beta-carotene. Both of these nutrients are known to improve vision. They also help to prevent cataracts, macular degeneration, glaucoma, and dry eyes.
Foods Rich in Vitamin A
Funny enough, the best foods for eye health are not carrots, but sweet potatoes!
Fruits with Vitamin C
Research also shows that vitamin C consumption reduces your risk for cataracts. Fruits with good amounts of vitamin C include kiwis, apples, peaches, cantaloupes, bananas and of course citrus fruits like oranges, lemons, limes and grapefruit.
Dark green leafy vegetables like kale, spinach and broccoli are rich in the antioxidants lutein and zeaxanthin, which are present in high concentrations in the retina. These antioxidants act as a filter and protect the retina from damaging blue light.
After cataract surgery, a person should focus on eating a nutritious diet that promotes healing. Foods to avoid include refined carbohydrates, sugar, salt, and processed foods. People should also avoid tobacco and alcohol, which can slow healing and increase inflammation.
Kale, spinach and other dark leafy greens like collard greens and turnip greens are packed with lutein and zeaxanthin, antioxidants that are stored in the eye's macula, which helps shield the eye from damaging light.
Setting aside the obvious delicious flavor of avocado, it actually provides nutrients that promote good eye health! The reason avocado is good for your eyes is the high amount of lutein that is found in it. A single ounce of avocado contains 80 micrograms of lutein—most lutein supplements only give you 10 mcg!
According to the American, Japanese and European scientists, regular consumption of blueberries products, can significantly enhanced eyesight and eliminate eye fatigue. Clinical report also showed that blueberry anthocyanins can promote retinal cells in the regeneration of rhodopsin, prevent myopia and improve vision.
In addition to beta-carotene and vitamins B6, C, and E, avocados also contain lutein. Lutein prevents macular degeneration, cataracts, and other age-related eye issues.
All kinds of berries are great for eyes, as they contain high level of vitamin C, which helps to lower your risk of macular degeneration and cataracts. Blueberries are the stars of the show, but raspberries, blackberries, strawberries and citrus fruit are all excellent snacking options for eye health.
Green Tea. Green tea contains antioxidants that could help protect the eyes from certain eye problems, like glaucoma and cataracts. In one study, tea cut the risk of cataracts in half for mice. Switching out your typical hot beverage for a green tea could prove beneficial in the long haul.
Avocados have lutein.
One serving of avocado contains 136 micrograms of the carotenoids, lutein, and zeaxanthin. Lutein and zeaxanthin are plant pigments found in the macula of the eye, and some research suggests that they may help maintain eye health as we age. Here's looking at you, avocados!
Strawberries are good for your eyes and contain plenty of vitamin C. This antioxidant may help lower your risk of developing cataracts and slow the progression of age-related macular degeneration (AMD).
Bananas, avocados, pumpkin seeds, and black beans are great sources to help you meet the recommended daily allowance of 300-400 magnesium. Though more research is needed, preliminary studies suggest that dietary magnesium may benefit people with glaucoma by improving blood flow to the eye.
Vision. Studies have shown that young adults eating dark chocolate had enhanced visual performance. It is believed the cocoa in dark chocolate may increase blood flow to the brain and retina. This in turn can improve motion detection and improve the capability to see letters of low contrast.
Salmon is an excellent source of omega-3s, which may be beneficial for eye health. Include salmon or other types of fatty fish two to three times per week. Other foods that include omega-3 fatty acids are walnuts (which also contain eye-healthy vitamin E), flax and chia seeds.
Improves vision
Apples are known to improve eyesight and make eyes stronger. Flavonoid compounds and antioxidant phytonutrients reduce the effect of free radicals on eyes and prevent many eye diseases.
Bananas have carotenoid -- a compound that turn fruits and vegetables red, orange or yellow and are converted into vitamin A, important precursors for eye health -- in the liver.
Sweet Potatoes: The Color of Health
These orange tubers are a good source of beta carotene, which may slow progress of macular degeneration. Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness. Beta carotene and vitamin A also help reduce the risk of eye infections.
Nuts are a good source of vitamin E, magnesium, and arginine, all of which are protective against glaucoma. In addition, nuts are also rich in healthy fats, fiber, and antioxidants that fight oxidative stress on the body's cells (which can lead to cell damage).
Carrots, broccoli, Brussels sprouts, bell peppers, and spinach are known as the top super foods to improve vision.
Research suggests that applying cucumbers to the eyes can benefit people by: having a cooling effect on the skin. hydrating the eyes and surrounding tissues. reducing dark circles due to the high levels of vitamin K.