Best Fruits For Eyesight are Eating the correct types of fruit can help improve your eyesight. You may not know this, but you can actually improve or reduce your chances of getting near sighted-ness by eating certain types of fruits such as apples and bananas. This is because these fruits contain Vitamin A and Vitamin C.
5 Best Fruits For Eyes
A healthy lifestyle can significantly reduce the risk of eye health problems. Foods that are high in antioxidants and vitamins play a key role in the health of your eyes. Regular exercise and a balanced diet are important for general wellbeing and protecting against many eye health conditions.
1. Citrus Fruits
Citrus fruits like oranges, lemons and grapefruit are high in vitamin C. Vitamin C helps the body form and maintain connective tissue, including collagen found in the cornea of the eye. Vitamin C also supports the health of blood vessels in the eye. It may help with age-related vision problems like macular degeneration and cataracts.
Strawberries, cranberries, blackberries and blueberries are great superfoods for healthy functioning eyes. Berries are packed with nutritious vitamins and minerals and are of particular benefit in maintaining eye health. Antioxidants present in most berries may help to prevent dryness, lower blood pressure, vision defects and macular degeneration.
Potassium is also great for eye health, particularly for dry eyes, as it is one of the important components that make up the tear film and help to maintain film thickness. Bananas are also a source of vitamin A which is also crucial for eye health. Vitamin A protects the cornea, which is essential for good vision.
4. Mango and Papaya
Mango and papaya are full of nutrients that help support healthy eyes. Two key nutrients are the antioxidants lutein and zeaxanthin. These act as a natural sunblock, absorbing excess light coming into the retina. They also protect the eye from harmful blue light.
Apricots are particularly beneficial to eye health because they contain vitamins A, C and E and carotenoids, and they are high in beta-carotene. This is said to help with night vision and the eyes ability to adjust to dark settings. They also help to absorb damaging blue and ultraviolet light in order to protect the retina.
There are a number of ways you can consume and enjoy these fruits. You could choose to blend them in a smoothie, add them to a dessert or add them to a fruit salad. Adding these tasty fruits to your diet can help with keeping your eyes healthy, but it is very important to schedule regular eye examinations with your ophthalmologist to detect any underlying eye problems.
Look to Fruits and Vegetables for Good Eye Health
Eating more fruits and vegetables can help protect against eye disease and help your overall health. * Research supports this. To keep your eyes healthy, you should eat foods rich in certain vitamins and minerals. These vitamins and minerals are called antioxidants. Antioxidants help keep our cells and tissues healthy. The following foods may help stop or slow certain eye diseases.
Top 10 foods for healthy eyes
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People often believe that failing eyesight is an inevitable result of aging or eye strain. In truth, a healthy lifestyle can significantly reduce the risk of eye health problems.
The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percentTrusted Source.
This study was updated in 2013 to test different versions of the original formula. The variations included omega-3 fatty acids, zeaxanthin, lutein, and beta carotene; the study found that certain combinations may work better than others.
Further studies agree thatTrusted Source omega-3 fatty acids (including DHA), copper, lutein, and zeaxanthin are vital for eye health.
In this article, we look at the evidence for 10 nutrient-rich foods to boost eye health. We also discuss other tips for healthy eyes and eye health warning signs.
Ten best foods for eye health
Organizations such as the American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) continue to recommend nutrients for eye health based on the AREDS reports.
The AREDS reports support the following 10 nutrient-rich foods:
Many fish are rich sources of omega-3 fatty acids.
Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
2. Nuts and legumes
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:
- Brazil nuts
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:
- chia seeds
- flax seeds
- hemp seeds
4. Citrus fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
5. Leafy green vegetables
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Well-known leafy greens include:
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin ATrusted Source plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.
7. Sweet potatoes
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
Beef is rich in zinc, which has been linked toTrusted Source better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.
The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.
Meats such as chicken breast and pork loin also contain zinc, but at lower levelsTrusted Source than beef.
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.
It may come as no surprise that a fluid essential to life is also vital to eye health.
Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.
6 Foods That Are Good for Your Eyes
Raw Red Peppers
Bell peppers give you the most vitamin C per calorie. That’s good for the blood vessels in your eyes, and science suggests it could lower your risk of getting cataracts. It’s found in many vegetables and fruits, including bok choy, cauliflower, papayas, and strawberries. Heat will break down vitamin C, so go raw when you can. Brightly colored peppers also pack eye-friendly vitamins A and E.
Sunflower Seeds and Nuts
An ounce of these seeds or almonds has half the amount of vitamin E the USDA recommends for adults each day. A large study found that vitamin E, together with other nutrients, can help slow age-related macular degeneration (AMD) from getting worse. It may also help prevent cataracts. Hazelnuts, peanuts (technically legumes), and peanut butter are also good sources of vitamin E.
Dark, Leafy Greens
Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also have the carotenoids lutein and zeaxanthin. These plant-based forms of vitamin A lower your risk of long-term eye diseases, including AMD and cataracts. Most people who eat Western diets don’t get enough of them.
Your retinas need two types of omega-3 fatty acids to work right: DHA and EPA. You can find both in fatty fish, such as salmon, tuna, and trout, as well as other seafood. Omega-3s also seem to protect your eyes from AMD and glaucoma. Low levels of these fatty acids have been linked to dry eyes.
Orange-colored fruits and vegetables — like sweet potatoes, carrots, cantaloupe, mangos, and apricots — are high in beta-carotene, a form of vitamin A that helps with night vision, your eyes’ ability to adjust to darkness. One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E.
Lean Meat and Poultry
Zinc brings vitamin A from your liver to your retina, where it’s used to make the protective pigment melanin. Oysters have more zinc per serving than any other food, but you don’t have to be a shellfish lover to get enough: Beef, pork, and chicken (both dark and breast meat) are all good sources.
CAN KIDNEY PATIENTS EAT FRUIT AND VEGETABLES?
Tips on making low potassium choices when eating fruit and vegetables.
Contrary to popular belief, patients with kidney disease CAN include fruit and vegetables, even with the dreaded potassium restrictions. Fruit and vegetables are an important part of a healthy, balanced diet and provide many vitamins and minerals, fibre and taste.
When your kidney function starts to decline, the potassium levels in your blood may start to increase and you may be advised to follow a low potassium diet in order to help reduce it to a safe level. Not all renal patients need to follow a low potassium diet and it is important not to restrict yourself unless you have been advised by a qualified health professional. Your renal dietician can advise you how to follow a low potassium diet while making sure your diet stays balanced, nutritious and tasty.
Fruit and vegetables are a known high source of potassium, however the types chosen and how they are prepared and cooked can impact on their potassium content. Even with a potassium restriction, two portions of fruit, such as an apple and an orange and two portions of vegetables, such as two heaped tablespoons each of carrots and broccoli, are allowed daily. Avoiding known higher sources and preparing them in the right way, helps you to maintain a safe potassium level within your blood.
Tips on making low potassium choices when eating fruit and vegetables :
- Boil potatoes and vegetables in a large amount of water. Three egg sized potatoes are a suitable portion if following a low potassium diet.
- Make sure they are well cooked, double boiling is NOT necessary.
- Avoid using cooking water to make sauces, soups,casseroles or gravy
- Parboil potatoes if wanting to fry, mash, chip or roast
- Parboil vegetables before adding to sauces or casseroles. Be sure to throw away the boiling water first!
- Avoid using a pressure cooker, microwave, steamer or stir-frying
- If wanting to include fruit juice, one portion of fruit can be swapped for 120ml of fruit juice
- If you enjoy salad, a handful counts as one portion from your vegetable allowance (if given one). Do not exceed one portion of salad per day if you are on a low potassium diet.
- Half a standard can of tomatoes (i.e. approx. 200g/8oz) can be swapped for one portion of potatoes, as long as the juice is drained and thrown away.
- If vegetables are preferred over fruit or vice versa, one portion can be swapped for the other.
Everyone is Different ….
Dietary practices may differ depending on your ethnic background; this can sometimes lead to confusion as to how foods which are eaten regularly and enjoyed can be included in a potassium restricted diet.
THE ASIAN DIET
Pulses are a great source of protein in Asian diets. To help reduce potassium levels in Asian cooking
Soak pulses or sprouted pulses in warm water for one hour and drain the water before cooking
A portion of cooked pulses (two-three tablespoons) can be swapped for a portion of potatoes
Ground nut, gram flour and coriander leaves raise potassium content of vegetables when cooked together, therefore, it is better to avoid these additions to your vegetable dishes.
Vegetables are often the main ingredient used in curries, therefore to reduce the potassium content, cut the vegetables up nice and small, increasing the surface area, and soaking them in luke warm water for approximately 45 minutes prior to using.
THE AFRICAN AND CARIBBEAN DIET
Within an African and Caribbean diet, try the following tips if you need to reduce your potassium levels :
Starchy vegetables such as yam and plantain should be boiled before use and a portion (100g-130g depending on type) can be swapped for a portion of potatoes.
Using canned karela and okra in place of fresh, lowers the potassium content in stews.
Fabulous Foods to Boost Eye Health
If you’re looking for a diet that’s healthy for your eyes, here’s some good news: The same diet that helps your heart and the rest of your body will help your eyes. Plus, you’ll enjoy many delicious choices.
For 2020: The Year of the Eye, the American Academy of Ophthalmology intended to list 20 vision-healthy foods. Instead, we came up with 36. It’s a diet rich in fruits, vegetables, beans and fish.
Why Is Nutrition Important for Good Vision?
“Some nutrients keep the eye healthy overall, and some have been found to reduce the risk of eye diseases,” said Rebecca J. Taylor, MD, an ophthalmologist in Nashville, Tennessee.
Eating a diet low in fat and rich in fruits, vegetables and whole grains can help not only your heart but also your eyes. This isn’t surprising: Your eyes rely on tiny arteries for oxygen and nutrients, just as the heart relies on much larger arteries. Keeping those arteries healthy will help your eyes.
What Should I Focus On for Eye-Healthy Eating?
Orange-colored vegetables and fruits with vitamin A
Perhaps the best-known eye-healthy nutrient is vitamin A. Your retina needs plenty of vitamin A to help turn light rays into the images we see. Also, without enough vitamin A, your eyes can’t stay moist enough to prevent dry eye.
Carrots are a well-known source of vitamin A. Sweet potatoes provide even more vitamin A, Dr. Taylor said. “A sweet potato has more than 200% of the daily dose of vitamin A doctors recommend.” Fruits, including cantaloupe and apricots, can be a good source of vitamin A.
Fruits and veggies rich in Vitamin C
Vitamin C is critical to eye health. As an antioxidant, vitamin C helps protect the body from damage caused by some things we eat, unhealthy habits and environmental factors. Fried foods, tobacco smoke and the sun’s rays can produce free radicals–molecules that can damage and kill cells. Vitamin C helps repair and grow new tissue cells.
Good sources of vitamin C include citrus fruits, such as oranges, tangerines, grapefruit and lemons. Lots of other foods offer vitamin C, including peaches, red bell peppers, tomatoes and strawberries. Antioxidants can prevent or at least delay age-related macular degeneration (AMD) and cataracts, according to the Age-Related Eye Diseases Study (AREDS).
Another important antioxidant is vitamin E, which helps keep cells healthy. Vitamin E can be found in avocados, almonds and sunflower seeds.
Cold-water fish with omega-3 fatty acids
Diets rich in omega-3 fatty acids from cold-water fish may help reduce the risk of developing eye disease later in life, research suggests. These fish include salmon, tuna, sardines, halibut and trout. “Omega-3’s are good for tear function, so eating fish may help people with dry eye,” Dr. Taylor said.
Leafy green vegetables rich in lutein and zeaxanthin
Lutein and zeaxanthin are antioxidants found in the pigments of leafy green vegetables and other brightly colored foods. They are key to protecting the macula, the area of the eye that gives us our central, most detailed vision. Kale and spinach have plenty of these nutrients. Other foods with useful amounts of lutein and zeaxanthin include romaine lettuce, collards, turnip greens, broccoli and peas. And while not leafy and green, eggs also are a good source of these nutrients.
Beans and zinc
The mineral zinc helps keep the retina healthy and may protect your eyes from the damaging effects of light. However, zinc can lower the amount of copper in your body, which we need to help form red blood cells. Fortunately, you can increase both at once with all kinds of beans (legumes), including black-eyed peas, kidney beans and lima beans. Other foods high in zinc include oysters, lean red meat, poultry and fortified cereals.
Should I Get Eye-Healthy Nutrients Through Vitamin Supplements?
Eating the right food is the best way to get eye-healthy nutrients, Dr. Taylor said. “In general, most Americans can and should get enough nutrients through their diet without needing to take supplements.”
People who have macular degeneration are an exception. “In this case, taking supplements is recommended by the Age Related Eye Disease Study 2, a follow-up to the AREDS (Age-Related Eye Disease) Study. Talk with your ophthalmologist if you or a family member has AMD,” Dr. Taylor said.
No matter your age, it’s not too late to start eating healthy, she said. “So many of my patients focus on a healthy diet only after they’ve been diagnosed with a serious health problem. Start eating well now to benefit your vision and your health for the rest of your life.”