Top 13 Natural Foods to Improve Eyesight

Close the eyes and just imagine you have not seen ever since yourself and the world. You will not have an idea what it feels like when you only feel things and not see them. Eyes play an important role in our day to day lives and are the most precious gift we have. This beautiful world is visible to us because we are blessed with eyesight. Bright and clear eyesight makes this world a better place to live in. Good eyesight is immensely important for our daily activities like watching television, reading, driving, internet surfing, etc. However, there are many men and women who are affected by vision defects and are forced to use glasses or contact lenses to have a clear vision. Anyone can improve their vision by taking  food for eyesight improvement.

Causes of Low Vision

Eye diseases are responsible for visual impairment. Some of the most common causes of low vision include:

• Macular Degeneration: A disorder that mainly affects the retina, the light-sensitive lining at the back of eyes where images are focused. The macula, the area on the retina responsible for sharp vision—deteriorates, causing blurred vision, which can cause problems like difficulty reading, and for some people, a blind spot in the central area of vision.
• Diabetic Retinopathy: Vision can fluctuate from day to day as a result of type 2 diabetes. It can cause blood vessels that nourish the retina to develop tiny branches that leak. This can interfere with vision and may cause severe damage to the retina.

• Retinitis Pigmentosa: Retinitis pigmentosa slowly destroys night vision, reduces side vision, and may result in complete impairment.
• Retinal Detachment: Retinal detachment can result in total impairment in the detached portion of the affected eyes.
• Cataracts: A cataract is a clouding of part of the lens inside the eyes. The clouding interferes with light reaching the retina at the back of the eyes, resulting in a generalized loss of vision.
• Glaucoma: Glaucoma is a form of severe damage to the optic nerves that can result in vision impairment.

Natural Foods to Improve Eye Sight

The eye diseases are often caused by inflammation and oxidation of the eyes, but research has found that foods rich in the nutrients like zeaxanthin and lutein can reduce the risk of chronic eye diseases. Other scientific studies have found that a healthy food for eyesight improvement which is high in vitamins E and C, zinc, beta-carotene, and omega-3 fatty acids can prevent age-related eye diseases. How to improve eyesight food,  here are thirteen top food sources you should start eating now to improve the eyesight.

Kale

How to improve eyesight food for a good eyesight should include kale. Rich in cancer-fighting vitamins and antioxidants, kale is also a great source of beta-carotene and is the top combo of both zeaxanthin and lutein; one cup of greens contains 22.8 mg of zeaxanthin and lutein. Use kale in a side dish or salad; blend kale into fruit smoothies or bake the leaves into kale chips.

Corn

How to increase eye power by food and here is the answer for it. Corn is an easy and affordable answer for how to improve eyesight naturally. It is not just a tasty option; corn also contains some zeaxanthin and lutein. According to researchers cooking this healthy veggie longer enhanced the amount of lutein and the antioxidant levels per serving. Add fresh corn to soups, chili, and casseroles.

Spinach

The best health food tips for good eyesight must include spinach. One cup of nutrient-dense spinach packs a healthy 19.4 mg of zeaxanthin and lutein. Add the spinach to sandwiches and wraps, use it as a salad starter, or make fresh green smoothies with it. Note: Cooking the greens helps the body better absorb lutein.

Broccoli

The most important healthy foods for eyesight improvement should include broccoli. This fiber-rich veggie is high in vitamin C and also contains the eye-boosting beta-carotene, as well as zeaxanthin and lutein. Add cooked broccoli to frittatas and omelets or toss it in marinara sauces and delicious pasta dishes.

Eggs

One of the healthiest ways to begin the day, protein-packed eggs provide nutrients such as vitamin E, lutein, and omega 3s, in addition to several other vitamins and nutrients. Certain eggs are even better for your health and eyesight. Organic eggs, for example, have 40 percent more lutein than regular eggs, 9 times the amount of vitamin E, and more than double omega-3 fatty acids in regular eggs.

Oranges

These tasty citrus fruits are high in vitamin C that can help improve the health of the eye tissues, according to the “Age-Related Eye Diseases Study”, a major clinical trial primarily sponsored by the National Eye Institute. In the eye, Vitamin C can help regenerate several other important antioxidants, such as vitamin E.

Fish

Cold-water fish such as tuna, salmon, mackerel and sardines are immensely rich in omega-3 fatty acids that can help protect against macular degeneration, dry eyes, and cataracts. If you do not eat seafood regularly, you can get a great supply of omega-3 fatty acids by taking the vegetarian supplements from flaxseed oil or using fish oil supplements.

Whole Grains

A diet containing the foods with a low glycemic index (GI) can help reduce the risk for age-related macular degeneration. Swap refined carbohydrates for whole oats, brown rice, quinoa, whole-wheat breads and pasta. The zinc, Vitamin E and niacin found in whole grains help promote overall eye health.

Colorful Fruits and Vegetables

Foods such as tomatoes, carrots, strawberries, bell peppers, corn, pumpkin, and cantaloupe are excellent sources of vitamins C, A and carotenoids — the compounds that give these vegetables and fruits their orange, yellow and red pigments — are thought to help reduce the risk of many eye diseases.

Legumes

Black-eyed Peas, Kidney beans, and lentils are outstanding sources of zinc and bioflavonoids — and can immensely help protect the retina and lower the risk for developing cataracts and macular degeneration.

Sunflower Seeds

How to improve eye power by food to keep the eyes healthy and disease-free? by snacking on sunflowers seeds, which are outstanding sources of zinc and vitamin E. Vitamin E is an important member of a group of antioxidants that can neutralize free radicals. One study revealed that women who eat a healthy diet full of all kinds of antioxidants from whole grains, fruits, vegetables are half as likely to develop the cataracts as women who do not eat such a healthy diet. In addition, numerous scientific studies have observed that men and women with high dietary intakes or blood levels of antioxidants — particularly vitamins E and C — are at a significantly lower risk for cataracts.

Beef

In moderation, lean beef in a healthy diet can boost the eye health. Beef contains zinc, which helps the body absorbs vitamin A and can play an important role in decreasing the risk of advanced age-related macular degeneration. Vitamin A, the most important ingredient on the label of multivitamin bottles, is immensely important for keeping the eyes healthy.

A severe deficiency of vitamin A can cause major night vision problems. It can cause severe dry eyes; that can lead to vision loss and eye infections. Several scientific researches suggest that Vitamin A can reduce the risk of macular degeneration and cataracts later in life. It may also slow down vision loss in men and women with an eye condition called retinitis pigmentosa.

Nuts

Walnuts, Almonds, Pistachios, — whichever type tickles your fancy — are high in vitamin E and omega-3 fatty acids that boost the eye health. Vitamin E immensely helps slow macular degeneration.

Include the above-mentioned foods in your healthy diet and forever enjoy bright and clear vision.

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