If you’re like most people, you probably have a few extra pounds you’d like to shed. You know that eating healthy foods is one of the best ways to do it—and what better way to improve your health than by eating foods that are good for your eyes? Fruits are packed with nutrients and vitamins that can help keep your vision sharp and prevent common eye diseases like cataracts and macular degeneration.
Right here on Foodkeg, you are privy to a litany of relevant information on vegetables for eyesight improvement, foods to improve eyesight without glasses, which fruit juice is good for eyes, and so much more. Take out time to visit our catalog for more information on similar topics.
Fruits That Are Good For Eyes
People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems.
The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent.
This study was updated in 2013 to test different versions of the original formula. The variations included omega-3 fatty acids, zeaxanthin, lutein, and beta carotene; the study found that certain combinations may work better than others.
Further studies agree that omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health.
Ten best foods for eye health
Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health based on the AREDS reports.
The AREDS reports support the following 10 nutrient-rich foods:
1. Fish
Many fish are rich sources of omega-3 fatty acids.
Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
- tuna
- salmon
- trout
- mackerel
- sardines
- anchovies
- herring
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
2. Nuts and legumes
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:
- walnuts
- Brazil nuts
- cashews
- peanuts
- lentils
3. Seeds
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:
- chia seeds
- flax seeds
- hemp seeds
4. Citrus fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
- lemons
- oranges
- grapefruits
5. Leafy green vegetables
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Well-known leafy greens include:
- spinach
- kale
- collards
6. Carrots
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.
7. Sweet potatoes
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
8. Beef
Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.
The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.
Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.
9. Eggs
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.
10. Water
It may come as no surprise that a fluid essential to life is also vital to eye health.
Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.
Recommended daily intake
The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:
- 500 milligrams (mg) of vitamin C
- 400 international units of vitamin E
- 10 mg lutein
- 2 mg zeaxanthin
- 80 mg of zinc oxide
- 2 mg of copper oxide
Other eye health tips
According to the AAO, the following strategies can help to ensure healthy eyes:
- wearing sunglasses outside, since excessive sun exposure can cause cataracts. A range of sunglasses is available for purchase online.
- stopping smoking
- getting regular eye exams, particularly if there is a family history of eye disease
- wearing eye protection when working with possible eye irritants or dangerous chemicals
- washing hands before applying contacts
- wearing contacts only for the period recommended by the doctor or manufacturer
- protecting eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds
Diabetes is a leading cause of blindness. People with diabetes should carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage carbohydrate intake while focusing on eating low-moderate glycemic index (GI) foods.
Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.
Warning signs for eye health
Possible symptoms that a person may be experiencing vision trouble include:
- frequent changes in visual clarity
- seeing distorted images
- seeing floaters or flashes in the field of vision
- reduced peripheral vision
Summary
Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.
People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.
People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.
Which Fruit Juice Is Good For Eyes
Carrot Beet Apple Juice
Carrots contain lots of beta-carotene that converts to vitamin A, which is important for overall eye health. Beets contain lutein and zeaxanthin, which support macular and retinal health. Apples are rich in bioflavonoids, which are also known for boosting vision health.
Spinach Kale Broccoli Juice
Dark leafy greens like spinach and kale and the cruciferous broccoli are rich in many antioxidants and are important in supporting visual wellness. Like beets, they contain lutein and zeaxanthin, which actually absorb blue light that would have been harmful to the retina.
Berry Smoothie
The numerous antioxidants in all types of berries help the body fight oxidative stress, and this is crucial for the eyes. With age, many parts of the eye will degenerate, but berries can slow this process down and preserve good eye health. The more (natural) colors on your plate, the better!
Fresh Orange Juice
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Oranges are excellent for vision health as they contain high amounts of vitamin C, which keeps blood vessels in the eye strong and stable while decreasing the risk of cataract formation. Oranges also contain folate, which is important during fetal vision development, so pregnant women should drink good ol’ OJ in the morning.
Banana Soursop Nut Smoothie
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Bananas have alpha- and beta-carotene, which the body converts to vitamin A. Soursop and nuts are rich in trace minerals that assist in protective properties for vision wellness.
Sweet Potato Pumpkin Soup
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These beautiful orange vegetables are high in vitamins A and C and beta-carotene, which we know will be nothing but beneficial to your eyes; and just in time for autumn!
Tomato Juice
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Tomatoes get their red hue from lycopene, which is a key carotenoid that can ward off vision-related diseases and complications such as night blindness.
Aloe Juice
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Aloe is packed with an abundance of vitamins A, B, C, and E, which act as free radicals. Aloe is also high in minerals such as selenium and zinc and magnesium, all of which are essential to good vision.
Coconut Water
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One of Mother Nature’s most perfect drinks, it is loaded with every type of vitamin, mineral, amino acid, and electrolyte one can imagine for optimal health and vision.