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Woman in a plaid flannel wearing glasses stands behind a crate of food fantastic for eye health.

Eye Health: The 7 Best Foods to Improve Vision

Eyesight is our most vital sense, and without it, we might not feel complete. You shouldn’t only pay attention to your eyes and vision when something goes wrong. Incorporating foods to improve vision into your daily diet, alongside intentional eye care, goes a long way in ensuring that your eyes stay healthy and bright!

At Clearly Eye Care, we believe that clear and healthy vision is one way to live a fulfilled life.

Your diet has an important impact on the quality of your eyesight and in this post, you will learn about what foods improve your vision and why?

What Foods Improve Vision?

Several food types include nutrients and vitamins that have a direct connection with eye health and help to keep them in the best possible state.
Based on recommendations from the American Academy of Ophthalmology (AAO) and American Optometric Association (AOA), they include:

1.   Fish

Fish types like salmon, tuna, sardines, mackerel and herring are oily fishes that contain a high level of omega-3 fatty acids which aid vision. They can help with dry and irritated eyes, cataracts and even macular degeneration.
Vegetarians or people who don’t like fish can get these nutrients through fish oil supplements.

2.   Eggs

Eggs contain various vitamins and nutrients like vitamins A, Z and E, lutein and zeaxanthin which help improve the function of the eyes and overall eye health. They can also help with dry eyes, night blindness and reducing the risk of sight loss in old age.

3.   Whole Grains

The risk of age-related macular degeneration can be reduced by taking whole grains like brown rice and whole oats. Niacin, Zinc and Vitamin E are also found in whole grains and help to improve the quality of eye health.

4.   Leafy Green Vegetables

Leafy green vegetables such as collards, spinach, broccoli and kale are a very rich source of lutein, zeaxanthin and Vitamin C which helps to prevent macular degeneration, cataracts and improve eye health.

5.   Nuts and Legumes

Nuts such as walnuts, almonds and cashew are a rich source of omega-3 fatty acids and Vitamin E which can help to protect the eyes.
Legumes such as lentils and kidney beans are good sources of zinc that help to protect the retina and reduce the risk of cataracts. 

6.   Carrots

Carrots are rich in Vitamin A and beta-carotene that is needed to make Vitamin A. They are very important in vision because Vitamin A is a component of Rhodopsin, a protein that helps in the absorption of light by the retina.

7.   Citrus Fruits

Vitamin C is an antioxidant that is contained in citrus fruits like lemon, oranges and grapefruits and helps to protect the eyes against age-related damage reducing the risk of cataracts and degeneration.

How Do These Foods Improve Vision?

The action of those foods on eye health is due to the vitamins they contain:

  1. Vitamin A helps to maintain a clear cornea and contains rhodopsin that aids sight in low light conditions.
  2. Vitamin E is a potent antioxidant that protects eye cells from damage by free radicals.
  3. Vitamin C is another powerful antioxidant that protects the eyes from free radicals damage.
  4. Niacin helps the body to convert food into energy, acts as an antioxidant and prevents glaucoma.
  5. Lutein and Zeaxanthin are carotenoids that help to filter blue light that could harm the eyes and protect the eyes from damage.
  6. Omega-3 fatty acids are Polyunsaturated Fats that have anti-inflammatory properties that protect the eyes and help them to produce more fluids.

Your diet is important. Take care of it!

Here at Clearly Eye Care, our rockstar optometrists believe in standard eye quality and help every patient achieve it.

We do eye exams, allergy and dry eye treatments, glaucoma screenings and treatments and even cataract evaluations.

All you need to do is schedule a session to check your eyes and make sure they are in the best condition possible.

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