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6 Power foods that are great for your eyes

Maintaining excellent vision is no easy feat – it requires effort. To ensure we do not fall prey to the epidemic of myopia, making it a habit to include certain food sources in your nutrition can go a long way of preserving your vision.

Prevention is always better than cure, so here’s a list of food you can incorporate into your diet to potentially see improvements in your eye health.

1. Carrots

I recall my mum telling me, “Eat more carrots, they’re good for your eyes!”

They’re the most associated with good eyesight.

As it turns out, carrots are packed with beta–carotene, a type of vitamin A that has been linked to keeping your vision healthy. Alternatives that contain vitamin A include sweet potatoes, romaine lettuce, and spinach. Of course, eating carrots alone to protect your vision still largely remains a myth.

2. Fish

Rich in omega-3 fatty acids, including fish in your children’s diet, helps protect light receptor cells in the eye from damage by sunlight and free radicals. The common food sources with omega-3 fatty acids are salmon, tuna, trout, herring, and mackerel.

3. Eggs

Despite their small size, eggs are abundantly loaded with nutrients. When serving eggs to your children, remember to include the yolk as well! Egg yolks are high in lutein, a type of carotenoid that decreases the likelihood of your vision deteriorating and has said to help fight macular degeneration, a leading cause of legal blindness

4. Leafy Green Vegetables

Leafy green vegetables are rich in two antioxidants stored in the macula—lutein, and zeaxanthin. These two antioxidants absorb blue light that is emitted from our electronic devices, which is especially harmful to the eye’s retina. These nutrients can potentially help the eye detect contrast better, so including such vegetables in your children’s diets not only improves their eye health, but they may also help maintain their eyesight for a longer term.

Some of these vegetables include: 

  • Kale
  • Spinach
  • Arugula
  • Watercress

5. Nuts

Go nuts on nuts! Similar to fish, nuts are also rich in omega-3 fatty acids. Also, they contain Vitamin E, a powerful antioxidant that protects cells in the eyes from unstable molecules called free radicals, which break down healthy tissue.

These tasty nuts include:

  • Hazelnuts
  • Almonds
  • Peanuts
  • Pistachios
  • Walnuts

6. Blueberries

Low in calories and high in nutrients, incorporate these superfoods in your diet. Blueberries are amazingly loaded with vitamin C and vitamin A. Vitamin A helps in relieving dry eyes. Blueberries have also been found to be filled with minerals like selenium and zinc that are necessary for proper vision.

We recommend including them in your diet, be it a snack, or as a topping over your dessert.

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