We all know that fruits are good for our health, but did you know that they can also help improve your eyesight?
A healthy diet of fruits, vegetables and whole grains can help keep your eyes healthy, too. Fruits and veggies are rich in vitamins A and C, plus antioxidants that protect the eyes from damage caused by ultraviolet light.
Here are some fruits that are particularly good for eye health:
Cranberries: Rich in vitamin C and antioxidants, cranberries may help prevent cataracts by preventing free radical damage to the lens of the eye. Cranberries are also high in antioxidants that may help reduce inflammation associated with glaucoma.
Blueberries: Blueberries contain anthocyanins, which give blueberry juice its color and may be beneficial for eye health. Research suggests that anthocyanins may improve visual acuity and protect against age-related macular degeneration (AMD).
Prunes: Prunes are another fruit high in antioxidants such as vitamin A, beta carotene and zeaxanthin. They have been shown to help maintain healthy levels of cholesterol in the blood vessels of the retina — this is important because cholesterol accumulation on the retina can lead to macular degeneration.
If you’re looking for foods to help protect your eyesight, the following list includes some of the best options.
Eating these fruits and vegetables can help you avoid eye-related health problems and improve your overall vision.
Vitamin A: Foods rich in vitamin A, such as carrots, squash, sweet potatoes and kale are known to be good for eye health. Vitamin A helps prevent infections that can lead to eye damage. It also supports the health of your retina.
Carrots: Carrots contain beta-carotene which converts into vitamin A once consumed. Beta-carotene is an antioxidant that protects against macular degeneration and other eye diseases that cause blindness. Carrots are also a source of vitamin C which helps maintain healthy mucus membranes in your eyes so they remain moist and clear.
Spinach: Spinach contains lutein and zeaxanthin which protect against age-related macular degeneration (AMD) by filtering harmful blue light from reaching our retinas. This keeps our retinas healthy and prevents AMD from developing later in life.
Fruits for healthy eyesight
One of the best ways to keep your eyes healthy is to consume plenty of fruits and vegetables. The vitamins, minerals and antioxidants they contain can help protect your eyes from damage, especially if you have a family history of eye diseases.
Here are some of the best fruits for healthy eyesight:
Blueberries. Blueberries are rich in antioxidants called anthocyanins, which have been linked to good vision and healthy eyes. In fact, blueberries are so good for your vision that they’re often used in eye medications and supplements.
Kiwi fruit. Kiwis are rich in vitamin C, which has been shown to reduce the risk of cataracts and age-related macular degeneration (AMD). Eating kiwis may also help prevent or slow down glaucoma by lowering pressure inside the eye.
Grapes. Grapes are high in vitamin C and potassium, which may help lower blood pressure; low blood pressure can reduce risk of glaucoma and other eye diseases related to high pressure inside the eye (retinal arterial hypertension). They’re also an excellent source of antioxidants like resveratrol, pinostilbene, quercetin, lutein
Vitamin A is an important nutrient for eye health. It helps maintain the health of the cornea and conjunctiva (the clear tissue that covers the front part of the eye). It also helps with normal vision and the ability to see in low light.
Vitamin E is a fat-soluble vitamin that plays an important role in maintaining healthy eyes. Vitamin E can help prevent macular degeneration, cataracts, and other forms of retinal degeneration that are associated with aging.
Lutein and zeaxanthin are two carotenoids found in many fruits and vegetables that have been shown to protect against age-related macular degeneration (AMD), which causes vision loss in older adults.
Fruits high in vitamin C include guava, strawberries, citrus fruits such as oranges or grapefruit, kiwi fruit and cantaloupe..
There are many foods that are good for your eyes, but these are some of the best:
Salmon: This rich fish is a great source of omega-3 fatty acids and vitamin D. If you don’t like salmon, opt for tuna or mackerel instead.
Blueberries: Blueberries are packed with antioxidants that can help protect your eyes from age-related damage. They also contain lutein and zeaxanthin — two nutrients that help protect against macular degeneration and cataracts.
Pumpkin seeds: These seeds are rich in zinc, which is important for eye health and vision.
As we age, our eyesight can start to fade. But there are plenty of things you can do to keep your eyes healthy.
You can protect your eyes from damage by wearing sunglasses that block UV rays, which cause cataracts and macular degeneration. And if you work at a computer for long hours, make sure to take breaks to look away from the screen every 20 minutes or so.
But what about foods? Are there any that could help prevent vision problems? And what about vitamins?
It turns out there are plenty of foods that promote eye health. Here are 10 fruits and vegetables that can help protect your vision:
1) Berries
Berries are rich in vitamin C, which helps keep the blood vessels around the eye healthy. Blueberries also contain anthocyanins, a type of antioxidant that can improve blood flow to the eyes — and protect against macular degeneration and cataracts.