Foods rich in vitamins for good eyesight

Sight is the most fragile human sense and good eyesight is what we all wish for. Nevertheless, the eye is prone to a series of degenerative illnesses influenced by external factors such as diet, smoking or sports we do, or better said we don’t do. Many people see losing eyesight as a natural process and something normal at old age, but there are plenty foods rich in vitamins and antioxidants which can prevent or postpone eye deficiencies. We describe below 6 of the most efficient foods for good eyesight:

1. Egg yolk

Many people avoid eating eggs because it contains cholesterol. This is true, however, as it was scieod ntifically proven, cholesterol in food only represents a small portion of the cholesterol produced by our body. Moreover, giving up eggs also means giving up a lot of essential nutrients for the organism and also a few types of vitamins which are good for the eye. The egg contains important quantities of lutein, an antioxidant that fights against free radicals and gives us better eyesight. Alongside zinc, which we can also find in egg yolk, lutein helps in preventing macular degeneration, one of the causes of sight loss in people over 65. The best way to absorb lutein in eggs is to eat them raw. Cooked eggs contain smaller quantities of lutein, but we can combine them with oils rich in lutein, such as coconut and olive oil, for a better absorption of this antioxidant.

2. Spinach and other greens

Cooked spinach, kale, stevia and other types of greens contain large amounts of lutein and zeaxanthin, antioxidants which have been proven to lower the risk of developing various chronic diseases of the eye.

3. Salmon (and other fat fish), recommended for good eyesight

Salmon, mackerel, tuna and anchovies are not only delicious fish, but have also large doses of Omega-3,  fatty acid we can find in the human retina. Omega-3 lowers the risk of developing macular degeneration and treats the dry eye syndrome. At least two servings of fat fish a week will definitely contribute to better eyesight.

salmon for good eyesight

4. Forest fruits and citrus fruits

Forest fruits, especially blueberries, are considered to be one of the healthiest foods around, but also one of the most efficient in obtaining or maintaining good eyesight, as they are full of vitamins A, C, E and zinc. Vitamin A is a powerful antioxidant which prevents inflammation and fights against free radicals. Vitamin C combats intraocular pressure, which, left untreated, can lead to glaucoma. Vitamin E helps in preventing cataract, and zinc is a mineral which helps in obtaining better nighttime vision and protects against macular degeneration. Eat plenty of blueberries during their season, but also a lot citrus fruits (rich in vitamin C) to ensure very good eyesight.

5. Carrot, the most popular food for good eyesight

Everyone knows carrots are good for the eyes. Although they don’t do wonders when sight is impaired, carrots and other vegetables and orange fruits (pumpkins, sweet potatoes and mangoes) can maintain good eyesight due to large amounts of lutein and beta-carotene, the latter being transformed by our body in vitamin A.

6. Almonds

Almonds, and also other types of nuts, are rich in vitamin E, which has proved to prevent macular degeneration and in the same time to protect the eye against cataract. Only a handful of almonds a day is enough to get half of the recommended daily dose of vitamin E, while other fruits can give you other vitamins for good eyes.

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Author: Radrian

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