The term ‘superfood’ is a type of food that contains a high amount of nutrients.
There is a long list of superfoods on the list, though many people think of healthy foods and ingredients like spinach and chia seeds first.
In addition to the general category of superfoods, there are some that help with specific things, like weight loss and heart health.
There is also a category of superfoods that can help boost your vision.
These superfoods contain antioxidants, vitamin C, carotenoids, and omega-3 fatty acids, all of which are essential for good eye health.
There is some debate if these superfoods below will actually help you see better but the keywords are “eye health“.
We all want to keep our eyes as healthy as possible and all the antioxidants in these superfoods can help us.
Related:9 Superfoods For Weight Loss
15 Best Superfoods For Healthy Vision
Add some of these superfoods to your diet each day to get more nutrients and antioxidants to help you stay healthy.
This is probably one of the most common foods for vision because carrots contain a very high volume of beta-carotene, which is an excellent source of vitamin A.
With enough vitamin A in your system, you are able to protect the cells in your eyes, improve the health of your cornea, and help prevent night blindness.
You should make a habit of adding more greens to your diet.
Spinach is another excellent source of vitamin A, which is going to protect your eyes from vision problems later on.
They also contain lutein and zeaxanthin, more nutrients that are good for eye health.
This also goes for other greens, like kale and collard greens.
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3. Chia Seeds
Chia seeds (I get this brand) are often found on most superfood lists, and that is because of the important nutrients they contain.
They are high in antioxidants and can help get rid of free radicals in your body.
This will help to strengthen the cells in your eyes, including protecting the lens and retina.
4. Dark Chocolate
Yes, you can still have chocolate! When you are craving something sweet, go for dark chocolate.
They contain some powerful antioxidants called flavonols that help increase the blood flow in the retina.
As you know, omega-3 fatty acids are important for your vision and eye health.
Salmon is one of the best sources of fatty acids and is easy to add to your different meals.
You can have salmon as the main course, in a salad, or even in soup.
With more Omega-3 fatty acids, you are able to improve your vision and possibly prevent blindness.
In terms of fruit, blueberries are among the top superfoods to eat when you have vision problems.
With blueberries, you have a powerful antioxidant, but also a superfood with anti-inflammatory properties.
This can help strengthen your eyes, improve the flow of blood to the backs of your eyes, and help with age-related eye conditions.
Next up is avocados, not only a superfood due to their nutrients (vitamin C, E and B6) but an important healthy fat.
Fat can help improve your vision and help protect against damage to your eyes that might occur as you get older.
Related: Superfoods For Your Brain
Another fruit that is also a superfood for better vision is strawberries.
These have vitamin C, a powerful antioxidant that promotes better eye health.
Not only does it help with vision issues and macular degeneration, but the nutrients are good for overall health at the same time.
Add strawberries to your oatmeal, or protein shake, or just eat them as a snack.
Bell peppers are great to have in your diet if you are trying to improve your vision.
Many types of peppers contain vitamin A and vitamin C, both of which have antioxidants for eye health and better eyesight.
They also have other nutrients, such as beta-carotene and vitamin B6.
All types of peppers are good for you.
Rich in vitamin C and other antioxidants, oranges can help reduce the risk of cataracts and age-related macular degeneration (AMD).
Packed with nutrients like vitamins C and E, beta-carotene, and lutein, broccoli supports overall eye health and may help protect against oxidative stress.
Tomatoes are a great source of lycopene, an antioxidant that can help prevent macular degeneration and promote healthy vision.
These nuts contain vitamin E, which can help maintain eye health and reduce the risk of age-related eye conditions.
14. Green Tea
Known for its numerous health benefits, green tea contains antioxidants called catechins that have been linked to a lower risk of developing glaucoma and other eye diseases.
Finally, you can add walnuts to your salad or eat them as a snack, and improve your vision at the same time.
These are considered a superfood thanks to the omega-3 fatty acids, antioxidants, vitamin E, and zinc they contain.
Key Nutrients For Your Eyes
A well-balanced diet rich in specific nutrients from the superfoods above can support eye health and potentially reduce the risk of certain eye conditions.
Some key nutrients for maintaining good eyesight include:
- Vitamin A: Found in foods like carrots, sweet potatoes, spinach, and kale, vitamin A is essential for proper functioning of the retina and maintaining good vision in low light conditions.
- Omega-3 Fatty Acids: Found in fatty fish like salmon, tuna, and sardines, omega-3 fatty acids have been linked to a lower risk of age-related macular degeneration (AMD) and dry eyes.
- Lutein and Zeaxanthin: These antioxidants are found in dark leafy greens, such as spinach and kale, as well as in eggs and broccoli. Lutein and zeaxanthin help filter harmful high-energy blue light and protect the eyes from damage caused by sunlight.
- Vitamin C: Citrus fruits, strawberries, and bell peppers are rich in vitamin C, which is associated with a reduced risk of cataracts and slowing the progression of AMD.
- Vitamin E: Nuts, seeds, and vegetable oils are good sources of vitamin E, an antioxidant that helps protect cells in the eyes from oxidative stress.
- Zinc: Foods like oysters, beef, poultry, and legumes contain zinc, which plays a role in transporting vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes.
Incorporating a variety of these nutrient-rich foods into your diet can contribute to maintaining good eye health.
However, it’s important to note that while a healthy diet can support overall eye health, it cannot correct or cure existing eye conditions.
Regular eye check-ups with an optometrist or ophthalmologist are crucial for maintaining optimal vision and detecting any potential issues.
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Learn More About Super Food For Your Health
These books offer valuable insights into the relationship between superfoods, nutrition, and eye health.
They can provide guidance on incorporating nutrient-rich foods into your diet to support eye health and potentially reduce the risk of vision problems.
Remember to read the reviews and book descriptions to find the one that best suits your interests and needs.
- “Eat Right for Your Sight: Simple, Tasty Recipes that Help Reduce the Risk of Vision Loss from Macular Degeneration” by Jennifer Trainer Thompson and Johanna M. Seddon
- “Superfoods RX: Fourteen Foods That Will Change Your Life” by Steven G. Pratt and Kathy Matthews
- “The Eye Care Revolution: Prevent and Reverse Common Vision Problems” by Robert Abel Jr.
- “Superfoods: The Food and Medicine of the Future” by David Wolfe
I’m A Terrible Superfood Eater
I have a confession to make.
I’m terrible at getting a variety of vegetables and fruits in my daily diet.
I have certain vegetables I eat regularly but I don’t branch out much.
A few years ago I stopped beating myself up about it and started drinking a green drink.
There are lots of different green drinks on the market so if you decide to drink one be sure to select ones that are free of toxins and artificial sweeteners/coloring and are GMO-free.
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What about you? What are your favorite superfoods and how do you get them?