The eyes are the windows to the soul, but they’re also incredibly delicate. They can be damaged by the sun’s UV rays, and they can be strained from looking at your computer screen all day long. In fact, there are literally hundreds of foods that can improve your eye health and prevent eye problems. Here are some of them:
Berries and grapes: These fruits contain anthocyanins, which are compounds that reduce inflammation in the body. They also help protect against macular degeneration (a leading cause of vision loss) because they have anti-oxidant properties.
Ginger: Ginger root has been used for centuries as a cure for everything from nausea to arthritis pain. It’s also known for its ability to reduce allergies and inflammation in the body — both of which can cause dry eyes.
Lettuce: Lettuce contains lutein and zeaxanthin, two carotenoids that protect against macular degeneration and cataracts. The best part about lettuce is that it’s easy to find at any grocery store or farmers market!
Citrus fruits: These fruits have high levels of vitamin C, which helps boost collagen production in the skin and keeps your immune system strong
Bananas
Bananas are a great source of vitamin A, which is essential for good vision. Vitamin A deficiency has been linked to night blindness and other eye problems, according to the U.S. National Library of Medicine. And a study published in 2008 in the journal Ophthalmology found that people who consumed more than 5,000 international units (IU) of beta-carotene or vitamin A daily had a lower risk of developing age-related macular degeneration (AMD), which can cause vision loss and blindness.
Other Vitamin A Rich Foods
A variety of foods contain vitamin A, including:
Butter (1 tablespoon): 733 IU
Cheddar cheese (1 ounce): 526 IU
Sweet potato (1 cup mashed): 1,025 IU
Pumpkin (1 cup mashed): 682 IU
Spinach (1 cup raw): 508 IU
Kale (1 cup raw): 452 IU
There are many foods that are good for your eyes. The nutrients that are essential for good eyesight include vitamins A, C and E, zinc and lutein.
You can get these nutrients from fruits, vegetables and whole grains.
Here is a list of some common fruits that are good for your eyes:
Blueberries
Avocados
Oranges
Cantaloupe melons
Bananas
Papayas
Yellow bell peppers
Fruits for healthy eyes.
Berries and grapes are rich in vitamin C and antioxidants. They are also low in sugar, so they won’t cause the spike in blood sugar that can lead to inflammation and damage to the eyes.
The vitamin C in oranges is good for your eyes, as well as other parts of your body. It can help prevent cataracts, macular degeneration and even glaucoma.
Carrots contain beta-carotene, which converts to vitamin A in the body. Vitamin A helps maintain healthy mucus membranes in the mouth as well as keeping your retina healthy by preventing oxidative damage from free radicals.
Blueberries are rich in antioxidants called anthocyanins, which have been shown to protect against macular degeneration.
Vitamin A rich foods for eyes:
• Carrots
• Sweet potatoes/yams
• Spinach/kale
• Fish (e.g., salmon)
The eyes are delicate organs that can be damaged by a variety of factors. However, there are some foods that can help ease eye discomfort and improve vision.
What Foods Are Bad for Your Eyes?
Eating a balanced diet is essential to maintaining good eye health. Some foods can cause problems, however. They include:
• Salty foods such as chips and pretzels
• Sugary foods such as candy and cookies
• Fatty foods such as fried chicken or burgers
• Spicy foods such as chili peppers or curries
Fruits are a rich source of vitamins and nutrients that can help promote good eye health. Fruits contain many antioxidants that can help protect your eyes from damage caused by free radicals.
The following fruits are especially beneficial for your eyes:
Blueberries
Blueberries are one of the best fruits to eat for healthy eyes. Blueberries are rich in anthocyanins, which are strong antioxidants that protect the retina from free radical damage. They also contain vitamin C and vitamin E, which may help prevent macular degeneration. A study published in the journal “Nutrition Research” found that people who ate blueberries had a lower risk of developing age-related macular degeneration than those who did not consume blueberries regularly.
Apples
Apples are another great fruit for promoting eye health because they contain flavonoids called quercetin and kaempferol. These flavonoids protect against cataracts and other eye diseases such as glaucoma, according to Harvard Medical School’s website “HealthBeat.” An April 2012 study published in “Journal of Agricultural Food Chemistry” found that quercetin reduced the risk of cataracts in rats exposed to UV radiation by 50 percent compared with rats not given querc