Foods for Better Vision

Young girl with her back to the camera is having her eyesight tested with an eyechart.

If you want to have healthy vision it is important to know the foods that are best for your eyes. (Image: Andrea De Martin via Dreamstime)

Are you eating the foods that are best for your eyes? There’s more to eye nutrition than just carrots. Learn which foods boost your eye health and help protect against sight-threatening diseases. Eating healthy is good for your whole body — especially better vision for your eyes!

Top food choices for better vision

Bell peppers

Did you know that brightly colored bell peppers are a nutritional powerhouse that could help reduce the risk of prostate cancer and age-related macular degeneration? Just one cup of these beauties provides 100 percent of the recommended daily value of vitamins A and C. Plus, bell peppers are fat-free, low-calorie, and contain three grams of fiber per cup. In addition to giving your body the dose of vitamins it needs, bell peppers fill you up fast and help curb your hunger.

Subscribe to our Newsletter!

Receive selected content straight into your inbox.

Carrots

These portable vegetables are perfect for on-the-go snacking. Eating carrots won’t make you see better than you already do, but there is a lot of truth in the idea that they can help protect your vision. Carrots contain a lot of vitamin A, and there have been several studies recently showing that this vitamin — along with vitamins C and E — helps to reduce the impact of both cataracts and age-related macular degeneration (AMD). Toss them in your salad, dip them in hummus, or just munch on them plain for a flavorful burst of nutrition.

A woven baskes full of carrots.
Eating carrots won’t make you see better than you already do, but there is a lot of truth in the idea that they can help protect vision. (Image: jackmac34 via Pixabay)

Spinach, kale, and other dark green, leafy vegetables

Deep green and leafy, spinach is filled with vitamin C and beta carotene, and it’s loaded with lutein and zeaxanthin. These antioxidants act like a natural sunscreen for your eyes and they protect your eyes from harmful UV rays, helping to maintain better vision. Use spinach in salads, steam it, or mix up a low-cal spinach artichoke dip and scoop it up with carrot and bell pepper sticks.

Blueberries

It’s no secret that blueberries are packed with antioxidants, but did you know they pack a punch for overall eye health and wellness, too? According to a study by Tufts University, blueberries may help to reduce your risk of cataracts, glaucoma, heart disease, cancer, and other conditions. Blueberries are also good for the brain. Studies have shown that blueberries may not only help improve learning and memory capacity, but also can fight the effects of Alzheimer’s disease. They’re high in the soluble fiber pectin, which can help lower cholesterol. Put them in a covered container in the fridge and they’ll last for about a week. They’re very delicate, so don’t wash them until you’re ready to eat them. Then, just pop them in your mouth, or add them to yogurt or cereal for a burst of blue goodness and a boost to better vision.

Blueberries laying in a pile.
It’s no secret that blueberries are packed with antioxidants but did you know they pack a punch for overall eye health and wellness, too? (Image: Free-Photos via Pixabay)

Sweet potatoes

This bright-orange root vegetable provides beta carotene, just like carrots. For an easy and fun way to get your vitamins, cut a sweet potato into thin strips. Roast the strips in the oven with a little olive oil and your choice of spices and you’ll soon be enjoying sweet potato fries.

Turkey

This all-purpose protein is delicious in chili, burgers, tacos, sandwiches, and more. It’s also loaded with zinc and B-vitamin niacin, which can help prevent cataracts.

Wild salmon

Studies show that eating foods rich in omega-3s can help protect tiny blood vessels in the eyes. Broil some wild salmon for dinner — this luscious, pink fish is a perfect way to get the omega-3 fats you need. For a tasty and nutritional treat, serve a delicious spinach salad on the side!

Studies show that eating foods rich in omega-3s can help protect tiny blood vessels in the eyes, leading to better vision.
Studies show that eating foods rich in omega-3s can help protect tiny blood vessels in the eyes. (Image: Wow_Pho via Pixabay)

Chia seeds

Want an extra boost of nutrients? Add some chia seeds to your diet. Chia seeds contain more omega 3s than flax seeds or salmon, more calcium than a glass of milk, and more antioxidants than blueberries. They are also a great way to get more fiber into your diet.

Follow us on Twitter, Facebook, or Pinterest

Recommended Stories

A dandelion-inspired sensor.

Tiny Solar-Powered Devices Fly in the Wind Like Dandelion Seeds

The common dandelion is one of the most recognizable and widely-known species that uses wind ...

Moffat's 'Poet's Pub.'

‘Landmarks: Poets, Portraits, and Landscapes of Modern Scotland’

The Landmarks: Poets, Portraits, and Landscapes of Modern Scotland exhibition was held at the Lillie ...

Self-improvement.

The Art of Self-Improvement Through Ancient Wisdom

Self-improvement or personal development is a goal you set to improve your status, knowledge, or ...

Albert Einstein.

Cosmic Voids and Galaxy Clusters Challenge Theory of Relativity

It will be possible to use new astronomical mappings of hundreds of thousands of cosmic ...

A bionic arm.

Scottish Bionic Limbs a Marvel of Technological Innovation

Scottish scientists and engineers have played key roles in discovering and inventing things that have ...

Dandelions with seeds blowing.

Stars and Dandelions: A Beautiful Poem by Misuzu Kaneko

Japan is a nation steeped in ancient culture and traditions. In spite of their meteoric ...

A shipping container swimming pool.

Home Hacks: How to Turn a Shipping Container Into a Swimming Pool

Ever wanted a swimming pool for your home? If so, consider buying a shipping container. ...

an oudoor swimming pool.

How to Protect Yourself From Pool-Related Germs

If you like traveling, then you will be among the many who also enjoy the ...

A science laboratry researcher.

Chinese Money Funding American Research: Is This the Future of Global Science?

Several security experts have been warning that China’s rise in the scientific field will be ...

Send this to a friend