6 Amazing Foods To Improve Eyesight

Wearing and carrying eyeglasses and eye lenses everywhere, removing your specs before clicking any picture, or irritated eyes is something no one desires. So, explore to know the amazing foods to improve eyesight in this article!
Eyesight issues begin at any age of life but at an older age, the rate increases. That’s why it is essential to take good care of your eye from the beginning to face such eye problems.
If you want your eyes healthy, then eating good food is the best way. The variety of nutrients in your diet helps to protect your vision or eyesight. There are certain foods to improve eyesight, so keep reading till the end!
The use of foods to improve eyesight works only in cases of weak eyesight or poor vision. But in the case of presbyopia, myopia, hyperopia, and astigmatism, the use of lenses or glasses is best. Or you can also take the assistance of an ophthalmologist.

6 Amazing Foods to Improve Eyesight 

So, here is the complete list of foods to improve eyesight. Try to add these foods to your diet to improve your eyesight. They are also helpful in reducing the risk of age-related macular degeneration 1or any other eye disorder.

1. Leafy Green Vegetables

Leafy green vegetables are a great source of vitamins, carotenoids, and antioxidants. So without thinking much, start eating green vegetables. They also have a high amount of lutein and zeaxanthin.
Spinach is an excellent source of beta carotene, vitamins C and K. Broccoli, Kale, Collard greens, Brussels sprouts, and turnip greens are good to eat for good vision.

2. Sweet Potatoes

Beta carotene in sweet potatoes is good for eyesight. The conversion of beta carotene into vitamin A2 is an essential vitamin to prevent night blindness or eye infection.

3. Legumes

Legumes have a high amount of zinc and bioflavonoid content. They are also good for general health. Kidney beans, lentils, black-eyed peas, and black beans are rich in zinc, they also help to reduce the risk of eyesight weakness.

Protein is also high in legumes, making it a good alternative to meat.

4. Citrus Fruits

Citrus fruits are an excellent source of the antioxidant vitamin C3. Due to the high amount of vitamin C, they are good for the eyes.

Hence, it is good to consume lots of citrus fruits for better eyesight.

5. Nuts and Seeds

For vegetarian people, nuts and some seeds like sunflower seeds are good sources. So, consume them for the benefits of essential fatty acids. They also have the antioxidant vitamin E.

6. Eggs and Fish

Fish oil supplements are the best way to prevent macular degeneration4. Fish oil has omega-3 fatty acids that are good for eye health.

Eggs have vitamins E, C, lutein, and zeaxanthin which are good for fighting against eye infections.5

eyesight check
Imge by Kzenon on Unlimphotos

Reasons For Eyesight Weakness

The information on foods to improve eyesight is beneficial to keep good eyesight. But without the knowledge of bad eye health reasons is incomplete.

This is very essential to be aware of the factors that cause eye disease, vision loss, or eye infection.

1. Increased Screen Time

The huge increase in technology leads to such a life that everyone is surrounded by it. As a result, mobiles, laptops, TVs, or any blue light-emitting gadgets increase too often.

This becomes the risk factor for the development of computer vision syndrome.

The prolonged glare on screens, use of cell phones in low light, or working on the computer causes CVS or digital eye strain. This problem can be solved by taking breaks, slowly blinking, or using proper light while using cell phones or computers.

2. Less Sleep

After work, our body gets tired similarily happens with the eye. The continued use of the eyes results in eye fatigue or eye strain.

That’s why enough sleep of five to six hours is essential for everyone. Even studies also proved that lack of sleep promotes various eye problems.

Hence, it is very important to sleep properly to reduce eye problems.

3. Poor Diet

Diet plays a significant role in the overall health of a person.6 Any deficiency of nutrients or poor diet causes various health problems. This goes for your eye health as well.

Vitamin A is essential for good vision and its deficiency results in the development of night blindness.

Due to night blindness, a person’s ability to see things at night is lost. Vitamin E is also essential to improve eye vision. A nutrient-rich diet greatly impacts eye health. So, eat well.

4. UV Radiations

It has been proven through research that UV radiation causes adverse effects on the eye and vision. That’s why protecting your eyes from UV-A, and UV-B radiation is necessary.
UV light damages the eye’s retina. As it increases the risk of macular degeneration or age-related macular degeneration. Wear sunglasses to minimize UV radiation’s negative impact on eye health.

5. Age

This is the major factor that reduces vision and also gives rise to various eye-related issues. Aging results in changes in the eye. That ultimately causes weak eyesight, blurred vision, and age-related eye disease.
Hence, it is essential to care for your eye with increased age. The issues of aging eyes arise after the age of 60. In some people, it may occur at the age of 40s or 50s. Cataracts, presbyopia, glaucoma, and age-related macular degeneration, are related to the aging eye.

6. Blue Light

Just like sunlight, it is also harmful to eye health. It emits from electronic devices. Too much exposure to blue light damages the retina, as it tends to pass through the eye lens. Retinal damage is the leading cause of various vision issues or bad eye vision.

So, using eye protection equipment is very important to protect your eyes from blue light.

7. Common Eye Diseases

Most eye problems arise with aging. The common eye disorders are such:

1. Macular Degeneration

Macular degeneration is an age-related eye disorder in which the macula or central part of the retina gets damaged.

2. Cataracts

A very common eye disorder leads to vision loss due to the conversion of the naturally clear lens into a cloudy lens.

3. Glaucoma

The abnormally high pressure in the eye causes damage to the optic nerves of the eyes. This kind of damage to the eye results in vision loss.

ophthalmologist examin eye
Image by Studia72 on Unlimphotos

Tips For Eye Health

It is going to be very important to keep your eyes healthy. Knowing all the factors responsible for vision problems or eye health conditions will help protect your eyes. So, these tips are going to be pleasant for your eyes.

  1. Always wear sunglasses whenever you go outside. It protects your eyes from harmful UV radiation and small dust particles that irritate the eyes. If you have contact lenses, use suitable shades or glasses for eye protection.
  2. The use of contacts can also become the reason for eye infections. So, always clean your contact lenses after their use. And make sure to put in and take out the lenses with proper care.
  3. Eating healthy foods to improve eyesight is the best way to keep your eyes healthy. Food rich in vitamins C, and E, omega 3 fatty acids, lutein, and zeaxanthin is good to boost eye health. So, Eat the right and nutrient-rich food.
  4. If you do smoke, then quit it as quickly as you can. It increases the risk of cataracts and macular degeneration. Smoking is not even good for health.
  5. Wearing eye protection is also good for protecting the eye from damage during any activity or sports.
  6. Try to reduce your screen time. If it is not possible, keep your eyes distanced from screens of computers, TV, or mobile phone screens. And also blink the eye to prevent dry eye problems.

Frequently Asked Questions

1. Can weak eyesight be cured?

While there is no known natural treatment for poor eyesight, there are several management and control strategies that are succeeding. These vary depending on how old you are and your level of eye development.

2. Is weak eyesight permanent?

Some eye conditions can be treated to improve or maintain vision, but if this is not attainable, low vision will remain for life. You can have it operated though.

3. At what age do eyes become weak?

Presbyopia is the loss of the capacity for viewing fine text or up-close items. Presbyopia is a common condition that gradually develops over a lifetime. You might not see any change until you are 35 or 40 years old.

Final Note

Hope this article on foods to improve eyesight will help you to protect your eyes and improve vision loss. Add up the mentioned food items to your diet for eye health.

Well, the use of foods to improve eyesight is good, but sometimes it does not alone help much. So, you must go to an eye doctor for an eye exam.

An eye doctor tells you about your eye health and eye diseases if you have any. Because sometimes, the loss of eye vision is due to eye disease. You can also go for regular eye exams to keep your eye health on track.

  1. Cong, Rihong, et al. “Smoking and the risk of age-related macular degeneration: a meta-analysis.” Annals of epidemiology 18.8 (2008): 647-656. ↩︎
  2. Olson, James Allen. “Provitamin A function of carotenoids: the conversion of β-carotene into vitamin A.” The Journal of nutrition 119.1 (1989): 105-108. ↩︎
  3. Padayatty, Sebastian J., et al. “Vitamin C as an antioxidant: evaluation of its role in disease prevention.” Journal of the American college of Nutrition 22.1 (2003): 18-35. ↩︎
  4. Khoo, Hock Eng, et al. “Nutrients for prevention of macular degeneration and eye-related diseases.” Antioxidants 8.4 (2019): 85. ↩︎
  5. Dowling, Harry F. Fighting infection: conquests of the twentieth century. Harvard University Press, 1977. ↩︎
  6. Mezzich, Juan E., et al. “Person-centred integrative diagnosis: conceptual bases and structural model.” The Canadian Journal of Psychiatry 55.11 (2010): 701-708. ↩︎

Last Updated on by ayeshayusuf


Laveleena Sharma

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