10 Natural Foods That May Improve Eyesight

I never worried about my eyesight until I reached my 40s. As a writer, my hands, brain, and eyes are essential to my job and I need to keep them in the best of shape. For brain health I recently began taking ginkoba. On day two, I noticed my eyesight was sharper than it has been in awhile. A quick search on the internet showed me that in some cases of eye problems, ginkoba can improve vision. While I have never been diagnosed with anything relating to my eyes, I did set up an appointment with my optometrist to see if there is a problem.

This revelation has led me to do further research into foods that are good for the eyes. Here is a list of ten great foods that are believed to help improve your eyesight and general eye health.

1. Carrots

We have all heard the story of WWII pilots being fed a diet of carrots to improve their eyesight in the dark, but the story is not too far from the truth. Carrots are rich in vitamin A in the form of beta carotene. Studies show that eating carrots can improve eyesight in people who are vitamin A deficient. Adding raw or cooked carrots to your diet is fairly easy to do, although supplements can work just as well.


2. Kale

Kale tastes great in salads, but the real delicious way to eat kale is to make your own kale chips in the oven. Fabulous! So, why should we eat more kale? First off, kale is extremely for us and it is also easy to grow in a small garden. The leafy vegetable is rich in antioxidants and beta carotene. A single cup of kale a day will give you about 23 mg of lutein and zeaxanthin, a combination that is great for your eyes and can help reduce our risk of eye diseases.

3. Salmon

Salmon is expensive, but it is so good for you that you should try and find a way to make it once a week, even if it is a small serving. You will want to try and get wild caught Alaskan salmon. Not all stores carry this type of salmon and sometimes you will have to make due with the selection available to you. Salmon contains healthy omega-3 fats that are good for your brain, eyes, and general health. It also contain an antioxidant, astaxanthin, that helps protect your eyes against diseases.


4. Eggs

It is general knowledge that eggs are packed with protein. We eat them for breakfast as a healthy start to our day and we use eggs in our beauty care, such as with egg hair masks. Eggs are also great for our eyes because they contain vitamin E, omega-3s, lutein, and other nutritious vitamins. For the best eggs, check out some local egg farmers. I have found a number of small egg farmers whose eggs were far superior to anything you can buy at the grocery store. The better the chicken’s diet, the healthier and more beneficial the eggs.

5. Spinach

Popeye always said to eat your spinach and he was right. You won’t get great popping muscles from it, but it will be great for your eyes and your overall health. Cooked or fresh, start adding spinach to your daily diet because one simple cup of spinach gives you about 20 mg of lutein and zeaxanthin. Add leaves to your salads, smoothies, and put them in your sandwiches. For cooked spinach, try your hand as spanakopita, a Greek spinach pie, that tastes out of this world.

6. Oranges

Don’t skip out on the vitamin C if you are aiming for better eye health. Oranges are rich in vitamin C and make a healthy snack. A study by the National Eye Institute showed that vitamin C may be helpful in regenerating vitamin E, an essential vitamin for the health of your eyes.

7. Fresh Corn

When I was growing up, I was often told that corn had no real nutritional value and that it was a junk vegetable. Nothing could be further from the truth. Fresh corn is also great for your eyes and helps prevent eye diseases. Corn contains lutein and zeaxanthin. The longer you boil the corn, the more the lutein and zeaxanthin increases. Kind of surprising since we are also often told that boiling vegetables kills off the goodness in them.

8. Bilberry

Bilberries are small berries that closely resemble blueberries. During WWII, British pilots were ate bilberry jam to help improve their night vision. Oddly enough, the berries are very good for your eyes. The fruit and the leaves are taken to improve vision. It is also believed that the fruit can help treat cataracts and retina disorders. You probably won’t find bilberries in the grocery store, but you can buy bilberry extract and take it as a daily supplement to help improve your eyesight and prevent eye diseases.


9. Sunflower Seeds

Sunflower seeds are a favorite childhood snack that remind me of the warmth and comfort of late summer days. Sunflower seeds are great sources of zinc and vitamin E making them great for the health of your eyes. While I enjoy simply snacking on sunflower seeds, you can also use them in a variety of recipes. You can make your own dried fruit and nut snacks with them, homemade granola bars, and I like to add a handful or two to my bread dough when I am baking.

10. Broccoli

Broccoli keeps you pooping, helps boost your immune system, and is great for your eye health. Broccoli is surprisingly rich in vitamin C and fiber. It also contains beta carotene, lutein, and zeaxanthin - all of which are excellent for eye health. You can eat broccoli raw or cooked. Add cooked broccoli to your noodles, casserole, and even your omelets. Wash and cut raw broccoli and make a healthy dip or an evening of snacking on raw broccoli and even some carrot sticks.

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adrianposterro 16 months ago

Great Content, very very good

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Larry Rankin 16 months ago from Oklahoma

Carrots are the one I've always heard in regards to eye sight.

Another fine health article.

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