Foods That Boost Eyesight: Dietician’s Top Picks for Vision Health

A healthy diet plays a key role in maintaining and improving your eyesight. According to dieticians, certain foods are rich in essential nutrients like vitamin A, omega-3 fatty acids, lutein, and zinc, all of which support eye health. Leafy greens, carrots, fish, eggs, and citrus fruits are among the top choices for better vision. Including these in your daily meals can help protect against vision issues and keep your eyes functioning at their best.

Maintaining strong vision begins with a healthy diet. Superfoods that benefit eye health should be a regular part of your meals. In a discussion with HT Lifestyle, Ms. Yasodha Ponnusamy, Senior Consultant Dietician at SRM Global Hospitals, Chennai, emphasized the importance of proper nutrition for eye care. She noted that women may have specific dietary needs due to factors like hormonal changes, aging, and increased susceptibility to certain eye conditions. She also shared essential nutrients and the best foods to support eye wellness.

Vitamin A
This nutrient is vital for preserving vision, especially in dim lighting. It also plays a key role in keeping the cornea - the eye’s front surface - healthy.
You can get vitamin A from foods like carrots, sweet potatoes, spinach, liver, eggs, and other leafy vegetables.

Lutein and Zeaxanthin
These two antioxidants naturally exist in the retina and offer protection against light-induced damage. They help block harmful blue light and lower the chances of developing cataracts and age-related macular degeneration.
Common sources include spinach, corn, broccoli, eggs, and other green vegetables.

Vitamin C
As a powerful antioxidant, vitamin C shields the eyes from oxidative stress. It helps maintain healthy blood vessels in the eyes and may reduce the risk of cataracts.
Look to oranges, grapefruits, lemons, limes, strawberries, red peppers, tomatoes, and broccoli for your vitamin C intake.

Vitamin E
This antioxidant helps guard eye cells against damage from free radicals. It also enhances the effectiveness of other antioxidants in the body.
Vitamin E is found in foods such as almonds, peanuts, sunflower seeds, spinach, vegetable oils, avocados, fortified cereals, and wheat germ.

Omega-3 Fatty Acids
Omega-3s support the health of the retina and help alleviate dry eyes, which often affect women during menopause. Their anti-inflammatory effects also help protect the eyes and blood vessels.
Excellent sources include cold-water fish like salmon, sardines, tuna, and mackerel, as well as flaxseeds, chia seeds, walnuts, and dark leafy greens.

Zinc
Zinc is essential for maintaining the retina's health. It can help prevent night blindness and reduce the risk of macular degeneration.
This mineral can be found in oysters, red meat, poultry, eggs, beans, nuts, chickpeas, pumpkin seeds, tofu, and fortified cereals.

Beta-Carotene
As a precursor to vitamin A, beta-carotene supports vision health and can enhance the ability to see in low-light settings.
Foods rich in beta-carotene include orange and yellow vegetables like carrots, sweet potatoes, and squash.

For questions or comments write to contactus@bostonbrandmedia.com

Source: msn‍