Best Foods for Your Vision

People have become more and more concerned with their health and the foods that they put in their bodies. Organic and local foods have received quite a boost in recent times, and the importance of fruits and vegetables that we learned about on the food pyramid have become even more relevant. Here are some foods that are not only good for your health, but also great for your vision.

Know Your Vitamins

The first step to improving your vision is to know which vitamins are the best for your eyes. Vitamins C, E, and A have been proven to be the best for your eyes, as well as Vitamin B3 and Lutein.

Vitamin C is not only great for the immune system, but also inexpensive and excellent for anyone that suffers from macular degeneration. Foods that contain vitamin C consist of: oranges, broccoli, tomatoes, papaya, mango, kiwi, and red, yellow, and orange peppers.

Vitamin E is found in oils, nuts, asparagus, avocado, mango, and sweet potatoes.

Vitamin A is excellent for night vision and the quality of sight. Foods with vitamin A are: sweet potatoes, kale, winter squash, spinach, collard greens, carrots, and red bell peppers.

Vitamin B3, also known as niacin, is abundant in breakfast cereals and is believed to be especially helpful for those that suffer from retinal deterioration.

Lutein is great for those of us who desire the protection given by sunglasses without actually having to wear sunglasses. Lutein protects the eyes from the more harmful rays of the sun; it can also help to reverse the deteriorating effects of macular deterioration. Lutein is found in spinach, kale, broccoli, corn, romaine lettuce, peas, collard greens, bell peppers, and cantaloupe.

Green Vegetables

Eating your greens is also good for your eyes. The reason for this is because leafy greens contain what are known as carotenoids. Carotenoids are unique chemicals that are found in the pigments that color plants. They also have beneficial agents that act as antioxidants for humans. Greens that are rich in carotenoids are kale and spinach.


Herbs that can aid and even improve vision are:

  • Bilberry, which is used as an antioxidant for the eyes and vascular tissues
  • Ginkgo Biloba, which has been successful in the treatment of glaucoma
  • Ju Hua (chrysanthemum flower), which is used for red and puffy eyes
  • Qing Xiang Zi (celosia seeds), which are excellent for improving vision and soothing red and swollen eyes, as well as helping people with cataracts

It’s understandably difficult to try and eat the proper serving of each of these foods every day in order to receive the right amount of beneficial vitamins. For that reason, it may be a good idea to instead satisfy your daily intake with the use of supplements. For any supplements that are too expensive, gaining the vitamins from their natural source may be your best option. Keep an eye on your health and your vision will never fail you.

About the Author

Sara Roberts is a content contributor for Just Eyewear, an eyeglasses and prescription sunglasses prescription retailer.

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