Super foods to improve eyesight typically consist of fruits and vegetables rich in Vitamin A, beta carotene, Lutein and Zeaxanthin. The latter two are very important antioxidants that are beneficial in preventing age related macular degeneration, cataract and other eye diseases. Today we will study some super foods for eyesight.
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Spinach is a wonderful superfood for eye health. It is a great source of Vitamin A and also contains other eye nutrients like Lutein and Zeaxanthin. One cup cooked spinach contains nearly 20.4 mg of Lutein whereas one cup raw spinach contains 3.7 mg of Lutein.
Like spinach, kale is a rich source of Lutein/zeaxanthin as well as Vitamin A. One cup of cooked kale contains 23.7 mg of Lutein.
Carrots have been known to be superfoods for the eyes since centuries now. They contain high levels of Vitamin A which support eye health. Drink a glass of condensed carrot juice daily- it is one of the best fruit juice for eyes.
The humble eggs contain good amounts of lutein/zeaxanthin. While egg yolks do not contain much lutein-zeaxanthin but whatever is bio-available is readily absorbed into the blood stream effectively. Eggs are complete nutrition and rich sources of vitamins for healthy eyes such as B12, riboflavin, selenium, vitamin A and vitamin D. Go for eggs high in omega 3 essential fatty acids which are superfoods for eyes and brain.
5. Orange bell pepper
One medium orange bell pepper contains the following:
- 3 mg Vitamin E
- 1 mg Lutein
- 4 mg zeaxanthin
- 4 mg beta carotene
If you dislike spinach, simply chop up a yellow/orange bell pepper and add it to your salad or stir fry.
6. Goji berries
Goji berries contain the highest amount of zeaxanthin which repairs membranes of the eyes and also gives you a youthful glow. Traditional Chinese Medicine has always recommended Goji berries for vision problems for thousands of years. So go ahead and eat a handful of goji berries each day.
This super food for healthy eyes is rich in lutein and zeaxanthin. It is packed with vitamin C and calcium as well. Lutein and zeaxanthin help block out UV rays that damage the eyes.1 cup cooked broccoli contains 2.4 mg of Lutein.
Avocados contain more lutein than any other fruit. It is also a great source of Vitamin A. Half an avocado can give you 185 microgram of Lutein/Zeaxanthin. Avocados are also great sources of healthy fats.
Tomatoes are rich in Lycopene and Vitamin C both of which are needed for good eyesight. Vitamin C can slow down formation of eye cataracts.
Apart from being naturally antiseptic, anti-viral, antibacterial and anti-inflammatory, garlic is rich in selenium and vitamin C.
11. Sunflower seeds
Selenium which is found abundantly in sunflower seeds is known to prevent cataracts and also protect overall eye health. Eat a handful of sunflower seeds every day.
Apart from Omega 3 essential fatty acids which maintain overall eye health, salmon is also rich in folic acid, vitamin D, vitamins B6 and B12 as well as vitamin A which are necessary for healthy eyes.
Eat these 12 amazing superfoods for healthy eyes. Also performs eye exercises to improve vision and reduce computer strain.