The foods you eat can promote eye health and can protect against diseases. Can they help you ditch your glasses or contacts? Probably not. But adding more of these foods to your plate can help preserve your vision. You should add more anti-oxidant rich food like Vitamin C and Lutein as they may reduce the risk of macular degeneration (a disease that causes blurry vision). They also lower the risk of cataract. These foods include blueberries, cranberries, strawberries, oranges, grapefruit, tangerines, etc. Other food items include-
Carrots– Most of you must have heard that orange- colored fruits and vegetables like carrots are good for vision and eye health. A type of vitamin A- Beta-carotene gives them their color which helps the various parts of the eye, including retina to function properly. But our eyes need more than just beta-carotene to maintain health.
Fishes– Fishes such as salmon, sardines, tuna, mackerel, trout, and anchovies contain omega-3 fatty acids which protect the eyes, especially the retina from dryness, macular degeneration, and cataracts. If you do not consume seafood you can find alternative ways to consume the omega-3 fatty acids like by using fish oil supplements or flaxseed oil or even black currant seed oil.
Eggs- Eggs contain vitamins and nutrients that are rich in lutein and zeaxanthin (which may help protect against dryness and night blindness). And it also has zinc which as explained by Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles, helped to reduce macular degeneration risk.
Leafy greens- Leafy greens like spinach, collard greens, kale are rich in antioxidants that prevent the development of macular degeneration and cataracts. Peas, broccoli, and avocados are also rich in these antioxidants.
Nuts- Nuts like walnuts, pistachios and especially almonds are rich in vitamin E and omega-3 fatty acids which promote eye health. Just a handful (about an ounce) of these can make up to half of your daily required vitamin E dose.
Colorful Fruits and Vegetables- Other colorful fruits such as bell peppers, pumpkins, corns, tomatoes etc are also a good source of vitamin A and C. The pigment that gives these foods their color decrease the risk of a lot of eye-related diseases.
Including all these foods in your diet will definitely preserve your vision.