How to Eat Your Way to Better Vision: A Diet for Healthy Eyes

See the World with Clarity: Twelve Foods to Having a Diet for Healthy Eyes

It's interesting that most of us will adjust our diets to care for our hearts, skin, muscle tone, or to lose weight, but few of us take into account to having a diet for healthy eyes.

This is alarming, because eating right can prolong healthy vision, and slow the onset of many natural eye conditions such as age-related macular degeneration (AMD) and cataracts.

I am a strong believer in the natural healing of food, because God has given us everything we need to take care of our bodies and to stay healthy. Food is NATURAL medicine. And, there is NOTHING better than that.

Ten Foods to Having a Diet for Healthy Eyes: 

WHOLE GRAINS

Whole grains are good to eat for your eyes, because they have a low glycemic index as opposed to other common types of carbs such as pasta, white rice, and processed bread. To protect your eyes, you should eat foods like whole wheat, brown rice, quinoa, and oats. In addition, whole grains contain Vitamin E, Zinc and Niacin -- all good for optimum eye health!

FISH

Rich in omega-3 fatty acids, fish are one of the best foods for eye health. These acids help to protect against cataracts, AMD, dry eyes, and more. Fish are also lower in fat than most other meat, which is always a huge plus! You should aim to eat fish at least twice a week.

OLIVE OIL

Olive oil has anti-inflammatory properties, which may be beneficial for eye health. A study published in the journal Investigative Ophthalmology & Visual Science found that olive oil may help to protect your eyes from AMD. The study indicated that a diet rich in olive oil was connected with a lower risk of developing AMD.

CITRUS FRUITS

To have good vision, you need Vitamin C. The best sources of Vitamin C are oranges, grapefruits, limes, lemons and berries.

EGGS

Eggs are rich in the proteins that are necessary for eye health. They contain lutein and Vitamin A. They protect against dry eye syndrome, and they can also improve your night vision! Just be careful of the fat contained in eating too many yolks.

NUTS

Just about every kind of nuts are good for eye health. They contain a number of omega-3 fatty acids, as well as a healthy dose of vitamin E. You can mix nuts into a salad with the right kinds of vegetables. Which takes us to my next point...

LEAFY GREENS

Leafy greens contain important pigments and antioxidants that slow the natural aging of your eyes. Vegetables such as spinach and kale contain zeaxanthin and lutein, which prevent the development of AMD and cataracts. Avocados, broccoli, and peas are also good sources. Just remember to THINK GREEN!

LEGUMES

Legumes are basically beans. In addition to containing quality proteins for general health, legumes protect your retina and boost your eye health past middle age. Kidney beans and lentils have a healthy dose of zinc and bioflavonoids - Everything the healthy eye needs! 

SUNFLOWER SEEDS

Not only are sunflower seeds a delicious snack, but they also provide a strong source of the vitamin E and zinc that is needed for quality eye nutrition.

BEEF

Surprisingly, lean beef contains high concentration of zinc which is needed to break down high doses of vitamin A. One serving of lean beef can greatly help reduce the risk of AMD.

CARROTS

Carrots are extremely healthy for the eyes because they contain Vitamin A, Vitamin C, and carotenoids, which reduce the risk of many common eye diseases. Other foods excellent for eye health include: bell peppers, tomatoes, pumpkins, and corn.

SWEET POTATOES

Eating sweet potatoes on a regular basis helps the eyes to combat bacterial and viral infections. With the help of vitamin A, sweet potatoes strengthen the surfaces of your eyes and their mucus membranes to keep out foreign invaders. Much like carrots, sweet potatoes are rich in vitamin A and beta-carotene; both are known to improve vision. They also help to prevent cataracts, glaucoma, macular degeneration, and dry eyes.

ADDITIONAL EYE-HEALTH TIPS!

Maintain a healthy weight

Try to maintain a healthy weight. Carrying around too many pounds can increase your risk for cataracts. In addition to eating a healthy diet, watch your caloric intake, and exercise to lose weight and keep the pounds off. Being severely overweight may cause eye diseases to progress more rapidly. You can reduce your risk of AMD by 54% if you are active, even by walking or gardening, for 1 to 2 hours a day!

Keep your blood pressure and cholesterol low

High blood pressure and high cholesterol can increase your risk of developing AMD. You should monitor your blood pressure regularly. Your local grocery store or pharmacy has portable blood-pressure machines for sale or you can simply use the one they have for the general public. It's usually located near the pharmacy section.

Cut back on saturated fats

You should also cut back on saturated fats. Research has indicated that a diet high in saturated fats, including foods such as fatty red meat, butter, and cheese, increases the risk of AMD. Scientists have theorized that saturated fats can clog the arteries in the retina, much in the same way as they contribute to atherosclerosis in larger blood vessels.

Quit smoking

If you don't quit smoking, you increase your chances of developing cataracts.

Quick Tip: Start your day with fruit! Whether you are enjoying eggs, pancakes, or cereal, add some eye-healthy antioxidants to your morning meal with a glass of orange or tomato juice, grapefruit, kiwi, strawberries, or cantaloupe."

Author’s Bio

Isabella Boston

Isabella Boston is a Wordsmith and the creator of Bella’s Attic Studio. She is well-versed in copywriting, articles and research, and medical content writing with a focus on traumatic brain injury (TBI), autoimmune disorders, and inflammation within the body. She is also a diarist and the author of Passion of Flames.

When Isabella is not writing, she enjoys reading, fashion, learning new languages, and spreading God’s Holy Word.

Sources

1. Kasso, R. (2024, February 27). A diet for Healthy Eyes - Laser Eye Center of Silicon Valley. Laser Eye Center of Silicon Valley - No Glasses. No Contacts. https://www.2020eyesite.com/10-foods-to-eat-for-healthy-eyes/#:~:text=Leafy%20greens%20contain%20important%20pigments,are%20good%20sources%20as%20well.

   
   

2. Age-related macular degeneration (AMD). Johns Hopkins Medicine. (2024, July 3). https://www.hopkinsmedicine.org/health/conditions-and-diseases/agerelated-macular-degeneration-amd

   
   

3. Berkoff, F. G., & Schwarcz, J. (2018a). Foods that harm, foods that heal: What to eat to beat disease and live longer. Reader’s Digest.

   
   

4. ▷ all the benefits of olive oil for eye health【Stefan & Sons】. Stefan & Sons. (2024, May 17). https://www.stefanandsons.com/all-the-benefits-of-olive-oil-for-eye-health

   
   

5. 9 foods that contribute to eye health. 9 Foods that Contribute to Eye Health: Marano Eye Care: Ophthalmology. (n.d.). https://www.maranoeyecare.com/blog/9-foods-that-contribute-to-eye-health