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12 Foods That Can Dramatically Improve Your Eyesight

5 minute read


Aging is a part of life, and no one can escape it. It starts to become more visible when you reach a particular age. Changes in our skin texture and hair color become noticeable, and other symptoms become apparent in our joints and vision.

If you've reached this stage of life or you experience any of the above symptoms, there are 12 foods you should consider incorporating into your daily routine to not only help you feel younger but to help improve your eyesight. 

1. Kale

Kale is known to provide cancer-fighting antioxidants and vitamins, these vegetables are an excellent source of beta-carotene and have both lutein and zeaxanthin as well. Research shows that one cup of kale has a total of 23. 8 mg of both lutein and zeaxanthin. 

2. Spinach

Spinach is a group of green leafy vegetables which are a source of lutein and zeaxanthin. One cup of spinach has about 20.4 mg of the two components which are important in improving the eyesight. There are so many ways that you can prepare spinach such as cooking or even blending to make juice.

3. Corn

Corn is a versatile food that can be prepared in many ways, and apart from its great taste, it also has a significant impact in improving the eyesight. You can serve it with chili or soup, among other dishes. 

4. Egg yolks

Eggs are an excellent source of protein and other nutrients such as omega 3, lutein, and vitamin E. Free-range chickens are the best source of eggs known to contain the right amount of lutein and zeaxanthin.

5. Citrus fruits

Another category of food that helps in restoring your sight is fruits high in vitamin C. Vitamin c-rich foods include all the citrus fruits like oranges, lemons, and limes too. 

6. Broccoli

Broccoli has a high concentration of fiber and is rich in vitamin C as well. In addition to lutein and zeaxanthin, the other great nutrient found in broccoli is beta carotene.  These three nutrients are essential for improving vision. There's a variety of dishes you can make with broccoli such as frittatas, omelets or even pasta dishes.

7. Acerola cherries

Other fruits include the acerola cherries which are packed with vitamin A and vitamin C. 

8. Papaya

Papaya is packed with great antioxidants such as carotenoids and beta-carotene, which is converted to vitamin A. An added benefit of lutein and zeaxanthin is that they help protect the eyes from the damage of UV rays, and papaya is another tasty food that contains both of these nutrients. Even the seeds are beneficial to your health.

| Related: Why Papaya Matters: Health Benefits of Papain Enzymes |

9. Berries such as bilberries

You can eat the bilberry fruit, or take it as a supplement. The supplements can be utilized for the prevention of eye diseases. 

If you opt to consume supplements for your eyesight, make sure it contains 10 or 20 mg lutein and 1 or 2 mg of zeaxanthin. If you wish to prevent eye disease, consume around 40 to 80 mg.

10. Legumes

Lentils, black-eyed peas, green peas and green beans are a great source of zinc, which helps our bodies absorb the nutrients and vitamins. Legumes are also a great source of protein. 

11. Nuts

All nuts such as cashew nuts, walnuts, and almonds are great sources of omega-3 fatty acids, and vitamins too. They also contain lutein, zeaxanthin, and vitamin E, which protects the eye's cells and tissue. 

12. Supplements

The two nutrients can also be consumed in the form of supplements. 10 grams of lutein and 10 grams of zeaxanthin can work like magic in improving your vision within a period of three months.

The Bottom Line

From the above information, we can say that a healthy lifestyle is one of the best ways to help us maintain healthy bodies and good eyesight.

Consuming fresh and nutritious foods is a great way to a healthier lifestyle, but because we don't always have adequate access to fresh vegetables and fruit, it may not always be the most effective way. Incorporating high-quality supplements into your daily routine are a great way to make sure you're getting the nutrients your body needs to thrive. 

READ NEXT >>> 8 Signs and Symptoms of Vitamin A Deficiency


  1. http://www.healthy-food-house.com/start-eating-12-foods-every-day-watch-eyesight-improve/
  2. http://www.rd.com/health/wellness/improve-your-eyesight-foods-to-eat/

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