Ocular tissues can be damaged by trauma, intrusion of foreign bodies, or by formation of free radicals and oxidative molecules, the latter being the main cause of degenerative diseases and progressive eye problems. One of the factors that most affects the creation of free radicals is a poor diet, so it is obvious to review the diet that is being followed when you begin to notice symptoms of tired or blurred vision. For this reason, in this article we review the best foods to improve eyesight and explain how to take them to enjoy good vision.
Food and vision
How many times have you heard the expression “we are what we eat “and wondered what is true in this? The reality is that food directly influences our health, so that a proper diet, along with exercise and other healthy habits, is key to preventing the appearance of certain pathologies.
The human body does not have the capacity to generate all the vitamins it needs to stay in perfect condition, which is why it is necessary to acquire them through food. But why are they so important? Vitamins are essential substances for proper cell function and other metabolic processes, so without them it would not be possible to live. Thus, each one of them carries out one or several functions in the body, being able to favor the formation of tissues or white blood cells, helping the body to absorb minerals or promoting eye health. In this way, we see how when selecting the best foods to improve eyesight we must look at those that contain a high percentage of the vitamins that affect the different parts of the eye. The most suitable for this are vitamins A, C and E.
On the other hand, omega 3 fatty acids also favor vision and, therefore, prevent certain eye problems, so including them in our diet is mandatory. Similarly, some trace elements such as zinc and pigments also influence the state of vision.
Vitamins to improve eyesight
Take care of your vision by eating healthy and, for this, opt for those foods rich in vitamins A, C and These substances are those that directly influence eye health, nourishing the different parts of the eye, favoring cell function and preventing the development of diseases and problems related to vision. Indirectly, vitamin D also improves sight, as it helps prevent the appearance of pathologies that do not occur in the eyes but do present alterations in eye health as a consequence; such is the case of diabetes or cardiovascular diseases.
How important is vitamin A for eyesight?
When suffering from vitamin A deficiency, the first thing that is perceived is a reduction in vision, since it produces night blindness, photophobia and dry eyes. This is so because vitamin A helps in the production of the pigments necessary for the correct reception of light and nourishes the different parts of the eye. In this way, when the system does not receive the necessary amount of this substance, the eye begins to have difficulties to see clearly in low light situations, producing a progressive deterioration of vision.
We find this substance in two different ways:
- Active vitamin or retinol
- Carotenoid pigments
These carotenoid pigments act as precursors of vitamin A, and stand out above all those known as beta-carotene.
After reviewing the main benefits of vitamin A for sight, it is important to highlight the foods rich in retinol and beta-carotene that cannot be missing from a balanced diet:
- Carrot
- Pumpkin
- Sweet potatoes
- Animal milk
- Yolk
- Liver
- Green leafy vegetables
- Red-pepper
- Salmon
- Sardines
- Mackerel
- Tuna
- Anchovies
- Mango
- Papaya
- Cantaloupe
- Apricot
Within the wide range that includes green leafy vegetables, broccoli, kale, spinach and Swiss chard stand out.
Benefits of vitamin C for eyesight
Adequate vitamin C intake has been shown to help prevent the formation of cataracts and other problems related to the lens or retina. This is so for several reasons, among which its antioxidant power stands out, vital to combat ultraviolet radiation and the dreaded free radicals, and its role in the production of collagen, also present in the cornea.
Among all the foods rich in vitamin C to improve eyesight, citrus fruits such as orange, lemon, grapefruit and tangerine stand out, and the following products:
- Kiwi
- Guava
- Broccoli
- Pumpkin
- Papaya
- Brussels sprouts
- Spinach
- Tomatoes
- Red pepper
- Berries
- Sweet potato
- Black currant
- Chile
- Parsley
- Watermelon
Is vitamin E good for eyesight?
Yes, and not only does it help improve vision, it also favors the condition of the skin, reduces the appearance of cardiovascular pathologies and strengthens the immune system. Now, returning to the topic at hand, why is vitamin E good for eyesight? As with vitamin C, its high antioxidant action helps prevent the development of eye diseases such as age-related macular degeneration (AMD), cataracts, glaucoma and other disorders.
The most recommended foods rich in vitamin E for eyesight are:
- Green leafy vegetables
- Wheat germ oil
- Olive oil
- Sunflower oil
- Corn oil
- Coconut oil
- Almonds
- Hazelnuts
- Avocado
- Pinions
- Papaya
- Coconut
- Feathers
- Mango
- Kiwi
- Tomatoes
- Oatmeal
- Wheat
- Rye
- Rice
- Yolk
Foods rich in omega 3 for the eyes
Omega 3 fatty acids are a type of polyunsaturated fat essential for the proper functioning of the cells present in the retina. For this reason, a deficiency of omega 3 can lead to the development of eye diseases such as AMD. Likewise, this substance also benefits the lacrimal glands and, therefore, acts on the proper production of tears, preventing eye dryness or combating it. In this sense, it is an excellent remedy to treat dry eye syndrome and prevent it, a medical concept that is used when ocular lubrication is insufficient.
Now that you know the benefits of omega 3 for sight, what are the foods that include it in its composition?
- Nuts
- Bluefish
- Seafood
- Yolk
- Linseed oil
- Flax seeds
- Chia seeds
- Quinoa
- Oatmeal
Foods rich in lutein and zeaxanthin for eyesight
Like beta carotene, lutein and zeaxatin are carotenoid pigments, however, unlike them, they do not act as precursors of vitamin A. They are characterized by their yellow color; however, this does not mean that foods rich in these carotenoids must necessarily be yellowish, since other pigments are found in their composition. They are also powerful antioxidants. That is concentrated in the central area of the retina, known as the macula luteal, and helps prevent the creation of free radicals by protecting that part of the eye, as well as the lens. In this way, they also reduce the harmful action of blue or ultraviolet light thanks, precisely, to their antioxidant action. For all these reasons, both pigments favor vision and help combat eye problems such as tired eyesight, reduce the chances of developing cataracts or AMD.
The foods to improve eyesight that contain lutein and/or zeaxatin are the following:
- Corn
- Spinach
- Broccoli
- Asparagus
- Kale
- Chard
- Watercress
- Celery
- Pumpkin
- Orange
- Papaya
- Pear
- Mango
- Yolk
- Cantaloupe
Foods to improve eyesight in children
Both foods rich in vitamins A, C and E , as well as those that constitute an excellent source of omega 3, are especially indicated to protect the eye health of the little ones, prevent their deterioration and, in addition, guarantee their correct development in general. For this reason, all the foods mentioned in the previous sections are more than recommended for them and, therefore, should be included in their diet to establish a balanced diet that improves their vision, strengthens their immune system and benefits their growth.
How to consume foods to improve eyesight?
As you have seen, there are several foods to improve eyesight that have more than one characteristic, such as green leafy vegetables, egg yolks and fruits, so we recommend establishing a balanced diet in which these products are always present.
The best way to take care of your eyesight through food is by consuming fruits and vegetables in their raw form, since cooking reduces their nutritional value. Therefore, salads or natural juices are excellent options. And if you don’t know where to start, here are some sample recipes to improve your eyesight:
- Antioxidant carrot juice
- Spinach juice
- Carrot juice with orange
- Melon and kiwi smoothie
- Spinach and smoked salmon salad
When cooking fruits and vegetables we do not lose sight of their good properties in their entirety, so they can also be consumed in hot dishes or that involve some type of cooking, such as these:
- Cold carrot and orange soup
- Pumpkin And Carrot Cream
- Steamed broccoli
As for products of animal origin, it is recommended to eat grilled, baked or boiled meat and fish, both to improve eyesight and to promote health in general.
