There are many healthy foods that strengthen eyesight and should be included in your menu. Nutrient-dense foods supply minerals and vitamins that are important for the functioning of all organs and systems. However, certain nutrients and foods are especially beneficial for the eyes.
Lutein, beta carotene, selenium, and vitamin E and C lower the risk for macular degeneration and cataracts. Lutein is found in foods such as Romaine lettuce, broccoli, and green peas. This is a type of carotenoid that can help reverse vision loss.
According to some studies, people who consume lutein-rich foods report sharper vision and improved color vision. You should eat more foods such as spinach, turnip greens, and oranges. Broccoli is packed with lutein and vitamin C and is delicious in meals, soups, salads, and side dishes. You can try many tasty and quick recipes such as broccoli and beef stir-fry, blue cheese and broccoli soup, and tortellini with broccoli and pesto. Nuts are packed with vitamin E and omega-3 fatty acids.
Omega-3 is beneficial for eyesight as it prevents dry eyes. You can add nuts to salads, yogurt, or oatmeal. You can also prepare pasta with almond pesto and tomato cherries, turkey cutlets with almonds and olives, and other tasty meals.
Romaine lettuce also supplies lutein, which acts as a filter and absorbs free radicals and ultraviolet light. In this way, lutein prevents damage to the retinal tissue. Romaine lettuce is packed with lutein and supplies important minerals and vitamins such as potassium, vitamin K, copper, and calcium. There are many healthy recipes to try, including crunchy Romaine toss, Romaine strawberry salad, and garlic and feta salad with mushrooms.
Seafood is also packed with omega-3 fatty acids which help improve eyesight. You can eat fish and shellfish such as tuna, herring, trout, and mackerel. If you love to fish, you can prepare herring fillet with butter sauce, sour and sweet tomatoes, and tapenade crust. You can also cook trout with creamy potato salad, tangy trout, or buttery trout with capers.
Carrots also help improve eyesight because they are packed with lutein, lycopene, and beta-carotene. Beta-carotene and lycopene protect the retina from ultraviolet radiation and sun damage. Other foods that supply lycopene include dried basil and parsley, grapefruit, and tomatoes. Beta-carotene is also beneficial for the eyes and is found in foods such as mustard greens, turnip greens, and kale. Eggs supply important nutrients such as cysteine and sulfur which help prevent damage to the lens.
Eggs are packed with vitamin B, zinc, and fatty acids that improve eyesight. Whether sunny side up, scrambled, or boiled, eggs are a source of valuable nutrients. You can try different recipes such as lobster scrambled eggs, Hawaiian French toast, and brie and bacon omelet wedges.
Blackberries, bilberries, and blueberries supply anthocyanins, which sharpen night vision. They are packed with eye-nourishing flavonoids such as rutin, resveratrol, and quercetin, which prevent macular degeneration. Blueberries also supply lutein, zeaxanthin, and other eye-healthy nutrients. You can make tasty salads and desserts with blueberries and blackberries. For example, you can make blueberry muffins, blueberry, and raspberry lime drizzle cake, or American blueberry pancakes.
Green leafy vegetables are also beneficial for eye health and sharpen vision. Try to eat more kale, collard greens, and broccoli, which supply vitamin B12, vitamin A, and calcium. They are loaded with eye-nourishing antioxidants such as lutein and zeaxanthin. Nutrients in green leafy vegetables prevent cataracts and other eyesight problems.