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Eating for Good Vision: Top 14 SuperFoods for your Eyes
Our eyes work tirelessly all day every day. We constantly exposed our eyes to mobile devices, television, computer, books, magazines, and newspapers. These are the reasons why many people today suffer from a number of eye problems such as distorted vision, nearsightedness, farsightedness, cataract and many more.
When people hear “eye nutrition” the immediate thing they associate with this are carrots. “Carrots are good for the eyes.” “Carrots help with our vision” Yes, this is true. But there is so much more to eye nutrition than just the vegetable that bugs bunny eats.
1] Squash (Kalabasa)
Lutein and Zeaxanthin are essential to have better eyesight. These two can be found in squashes, which helps protect our eyes. It also has Vitamin A and this helps enhance our vision in low light.
Filipino Recipes with Squash or Kalabasa
- 1] Kalabasa Chocolate Cupcake Recipe
- 2] Laswa Recipe
- 3] Maja Kalabasa Recipe
- 4] Kalabasa Leche Flan Recipe
- 5] Ukoy na Kalabasa Recipe
- 6] Ginataang Gulay at Hipon Recipe
2] Sunflower Seeds
This tiny little seeds pack a punch when it comes to Vitamin E. Eat a small amount of this and you’ll already be able to get half the recommended amount of Vitamin E in your body. Vitamin E slows any age related degeneration.
3] Sweet Potatoes
The notion of orange-colored fruits and veggies are good for your eyes are true. Sweet potatoes have high levels of beta-carotene. This is type of Vitamin A which aids our eyes to see better in the dark. Sweet potatoes also have high levels of Vitamin C.
Filipino Recipes with Sweet Potatoes (Kamote)
- 1] Okoy Recipe
- 2] Hash Brown Pinoy Style Recipe
- 3] Camote Delight Recipe
- 4] Ginataang Halo Halo Recipe
- 5] Kamote Que Recipe
4] Beans and Legumes
Would you want something high in fiber but low in fat? Beans and Legumes are good sources of these. They aren’t too high on the fatty levels but they do give enough minerals and vitamins that make our eyesight sharper.
Filipino Recipes with Beans and Legumes
- 1] Linat-an Recipe
- 2] Sigarilyas Bicol Express Recipe
- 3] Gising Gising Recipe with Sigarilyas
- 4] Adobong Sitaw Recipe
- 5] Ginisang Munggo Recipe with Chicken
- 6] Ginisang Baguio Beans Recipe
There are two types of omega-3 fatty acids found in Salmon, DHA and EPA. Both of which are a needed by our eyes. They help protect our eyes from glaucoma. High intake of these Omega-3 fatty acids prevents any cases of dry eyes.
6] Lean Meat
A good source of Zinc is lean meat (Beef, pork, and Chicken) Zinc helps transport the Vitamin A found in the liver to the retina. Once it’s there it creates a protective pigment for the eyes.
- 7] Raw Red Peppers
A calorie of a red pepper equals high amounts of Vitamin C. Based on studies and researches, high levels of Vitamin C can lower the chances of you getting cataracts. Peppers with bright colors also mean they have Vitamin A and E which are great for the eyes.
Egg is the food that is a complete package. Eggs help the eyes because of its zinc. It creates compounds that block blue light from hurting the retina. And it also enhances the pigments in our eyes to create better vision.
- 9] Broccoli
Vitamin A, C, and E, are the important nutrients for the eyes that can be found in Broccolis. All of these are antioxidants which prevent ours cells from getting damaged by free radicals.
- 10] Dark, Leafy Greens
Leafy greens have a lot of benefits for the body. It’s good for the eyes because it has high content of Vitamin C and E, Carotenoids, Zeaxanthin, etc. All of these help lower the chances of you getting any eye disease.
- 11] Avocado
You can eat avocados in raw form or add it to salads, sandwiches or soups. Avocado contains vitamin B6, C and E which are necessary for good and healthy eyesight. This fruit also reduces the stress and damage that leads to poor eyesight and helps prevent all kinds of eye-related issues. In super foods, this food is really important if you want to know how to improve your eyesight.
We’ve all known for a long time that carrots are extremely beneficial for the eyes. The reason for this is carrots contain beta carotene, which acts as a precursor to vitamin A and helps avoid night blindness. It also helps protect and maintain a healthy, clear cornea. Carrots also contain lutein, which helps in protecting the cells in our eyes. They are also rich in potassium and fiber. So if you’r wondering how to improve eyesight significantly, make sure to eat carrots regularly.
- 13] Papaya
Papaya is another fruit that is good for your eyes and overall health too. Papaya contains high levels of lutein and zeaxanthin which provide protection to your eyes against ultra-violet and high energy blue light that can cause severe damage to the retina.A good intake of these two phytonutrients reduces the risk of macular degeneration, glaucoma, cataract, and many other chronic eye syndromes.
Strawberries contain several nutrients that help promote good eye health. They contain an ample amount of vitamin C which is required to maintain healthy eyes and reduce inflammation. Strawberries also contain various antioxidants that help defend against eye problems such as dryness, vision problems and macular degeneration.Take 3 or more servings of strawberries daily to eliminate eye problems.
So remember these foods the next time you go grocery shopping.