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8 Vision-Enhancing Superfoods for Your Eyes

8 Vision-Enhancing Superfoods for Your Eyes


8 Vision-Enhancing Superfoods for Your Eyes

Taking good care of your eyes requires various factors ranging from healthy living activities to balance diets. By adding proper nutrients to your daily diet, you not only can improve your vision but also protect your eyes from foreign invaders and infectious eye-related diseases. Let’s read on our list of 8 out of the best vision-enhancing superfoods for your eyes.


1. Berries

Berries are popularly advertised as superfoods that they provide wonderful benefits for the human health, including eye health.

These favorable berries offer a payload of vitamins, minerals, amino acids and proteins which are important for your body. You might be surprised that these luscious berries deliver a higher amount of vitamin C than that of orange. Alongside are also essential vitamins such as A, B, C, and E.

What even more appealing to us is that they also contain fives types of carotenoids which support your healthy eyes and reduce the risk of getting eyes diseases.

Blackcurrants seed oil or bilberry are known to contain high levels of antioxidant anthocyanins found in nature that aid in reducing the risk of developing macular degeneration and cataracts.

Red color berries also boast an impressive amount of beta-carotene, which is nutritious for eye’s health. There are myriads of choices for you to create your own menu with seasoned fresh berries, such as juices, milkshakes or jams and fruit salads.

If you find it difficult to look for fresh fruits in grocery stores, dried fruits are more readily available and could offer the same benefits.


2. Bright Orange Vegetables

Orange vegetables have their color taken from a natural pigment called beta-carotene, which is then converted to vitamin A to support healthy bright eyes and enhance your vision in the dark.

Among bright orange vegetables, carrots are known to be a great source of vitamin A. Some foods are also high in vitamin C, which build up collagen found in the eye’s cornea such as sweet potato, pumpkin, and squashes.

Orange bell peppers are also taken account thanks to their payload of zeaxanthin antioxidant. Thus, those bright orange vegetables are really an amazing ingredient you can add to your plate for healthy, clear eyes.


3. Citrus Fruits

Citrus fruits – including oranges, lime, grapefruits, tangerines, and lemons – are known to be powerhouses of immune-boosting vitamin C, which is critical to eye health.

Like most other whole foods, citrus fruits also contain an impressive list of essential nutrients and antioxidants such as flavonoids, folate, calcium, thiamin, vitamin B6 and pantothenic acid. The antioxidants help prevent oxidation of the eye’s lens which is a major culprit for the formation of cataracts and other eye diseases.

It is better to consume these fruits uncooked and fresh, due to the possibly reducing amount of nutrients by heat and light. Just a cup of lemonade or orange juice can make your day brighter. Why don’t you just try out this tasty juice tomorrow?


4. Persimmons

This original Chinese fruit can be one of your priority selections for getting good eyes. These fruits contain such vital compound as lutein, lycopene, beta-carotene, cryptoxanthin, and zeaxanthin that enhances important antioxidant functions in the body.

These pigments guard the human body against the damaging effects of free radicals derived from oxygen, which are known to play a role in aging and many eye diseases.

Along with that, they also help reduce the risk of light-induced oxidative damage that could result in macular degeneration.

Provided with eyes protection effects, there is no doubt that essential vitamin A working in conjunction with a great source of vitamin C presenting in Persimmons benefit your eyes greatly.

Researchers have shown that vitamin C supports in reducing the risk of cataract development and macular degeneration and aids in soothing eyes pressure for patients who suffer from glaucoma. Persimmons are also an ideal replacement for those who detest citrus fruits due to their high acid levels.


5. Nuts

Almonds, walnuts and plenty of other natural nuts are great sources of omega-3 fatty acids and vitamin E – both are nutritious for good eye health.

Just a handful of nuts provide almost half a dose of vitamin E for a day. Consider taking pistachios as an eye-friendly priority thanks to their boasting amounts of lutein and zeaxanthin.

Besides, the fats in nuts can also help increase carotenoids absorption for the eyes. Snack a handful before your meal or scatter nuts over your desserts or salads to obtain benefits for eyes.


6. Tomatoes

Not only are tomatoes a great source of vitamin A and C, lutein and zeaxanthin – the two powerful antioxidants for eyes, but they also contain a nutrient called lycopene which is known to be imperative for good eyes’ health.

Studies suggest that a high level of lycopene in the eye tissue is helpful in preventing harmful high-energy light waves like ultraviolet rays in sunlight as well as free radicals which can be damage to your retina. It’s also known to decrease eye-related diseases.

Tomatoes undercooked version can optimize the lycopene intake of your body. Try making your own pasta sauces or stuff tomatoes as important ingredients in your cooking recipe.

Also Read: 20 Amazing Health Benefits of Tomatoes


7. Greens

Green vegetables such as spinach, kale, collards green, mustard leaves, and turnip should be regularly eaten for the sake of your healthy eyesight and vision protection.

They all contain a variety of nutrients, including two important compounds lutein and zeaxanthin, which are powerful antioxidants. Besides, there is also vitamin A in green vegetables, which provide major benefits for visual development.

Your cornea, which is the surface of the eye, is perfectly under protection from damaging natural light.

For maximum benefits, you should take dark leafy greens as a base for salad and sautéed, or use them under gently cooking process. They can also be blended into smoothies, and don’t forget to add a little olive oil or coconut oil into your smoothies, since they also contain phytochemicals as fat soluble, which are healthy for your eyes.


8. Seeds

These seeds are probably not just food for birds, but they are also welcomed in our daily diet especially for eyesight improvement.

The top list of these seeds should be given to chia, flax, sunflower, sesame, and pumpkin. These amazing seeds contain more potassium than that in bananas and a higher amount of antioxidants than in berries.

Furthermore, they deliver a payload of vitamins including omega-3, omega-6 fatty acids, vitamin E and zinc that are vital for eye’s health. You can add some seeds to your daily cereal, smoothies, and desserts or sprinkle a few on your salad, yogurt, and cereal.

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Victoria Tan is a Health and Beauty expert who has more than 10 years of experience in Health Care industry. For more health care tips on healthy living, visit her at the website There, you will find posts on natural treatments, recipes, healthy foods, and so much more.

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