How to Improve Eyesight: 5 Common Foods to Eat for Eye Health


When it comes to health, issues of the heart and lungs and other main organs seem to take center stage, with few of us actually attempting an improved diet in the name of better vision or healthier eyes. I mean, that’s what a good night’s sleep and contacts are for, right? But in learning how to improve eyesight and eye health, the answer is rooted in consuming a diet full of fruits and vegetables.

We’ve weeded out the the following 5 foods and offer them as your key to clear eyes, both in appearance and function.

How to Improve Eyesight with 5 Common Foods

1. Spinach

One cup of cooked spinach contains more than 20 milligrams of lutein and zeaxanthin, which protect the eyes against macular degeneration and cataracts.

2. Oranges

One cup of orange juice contains 124 milligrams of vitamin C, which does more for your body than boost its immunity. Vitamin C is an antioxidant that protects the eyes from oxidative stress and can prevent eye diseases, including cataracts, glaucoma and macular degeneration.

3. Freekeh

Freekeh is the newest craze in the grain world, and for good reason. Like spinach, it contains a hefty amount of the carotenoids zeaxanthin and lutein, which are antioxidants known to protect against age-related macular degeneration.

4. Oysters

In just six oysters, you can get 220 percent of your daily value of zinc, which is crucial for good night vision. Zinc deficiency has also been linked to poor ocular function.

5. Hazelnuts

High in vitamin E, one ounce of hazelnuts provide 21 percent of your recommended daily allowance. Vitamin E is critical in protecting the eyes. One study showed that the regular intake of vitamin E supplements and in people with higher plasma levels of vitamin E, the risk of nuclear opacification was reduced by approximately half.

Aylin Erman is founder of GlowKitchen. There she shares step-by-step picture recipes of her plant-based creations. Aylin lives and works in Istanbul as a writer and editor at the country’s first-ever green-living and sustainability platform, Yesilist. Like her on Facebook and follow her on Twitter to keep up with food news and recipes.

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Image: Irene Chaparro