Fruits that are good for eyes are plums, persimmon and sweet potato. All fruits represent a great way to get nutrients into your diet, especially valuable nutrients like vitamins, minerals and antioxidants. In general, fruits offer certain health benefits as part of an overall healthy, balanced diet. Through their nutritional profile and antioxidant content (which is also increased when fresh), fruits have the power to easily lower cholesterol levels in the body and reduce the risk of heart disease. In this article, we will cover the fruits that are good for eyes . Fruits that are good for eyes are good to prevent from any eye problems. We will also cover some tips to help you to protect your eyes from any damage. Here are the top 12 eye fruits:
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:
1. Fish
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:
- tuna
- salmon
- trout
- mackerel
- sardines
- anchovies
- herring
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:
- walnuts
- Brazil nuts
- cashews
- peanuts
- lentils
3. Seeds
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:
- lemons
- oranges
- grapefruits
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:
- spinach
- kale
- collards
6. Carrots
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.
8. Beef
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.
9. Eggs
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.
10. Water
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.
Healthy Eyes for Life: The 12 Best Vegetables
Vegetables are renowned for their health benefits. They are high in essential vitamins, minerals and fiber while being low in calories.
Some veggies stand out from the crowd as they provide unique health benefits and even reduce your risk profile for many eye conditions.
1. Spinach
Because of its remarkably high nutrient content, this leafy green ranks first among the healthiest vegetables. Spinach in your diet will improve the health of your eyes both now and into the future.
For only 7 calories, one cup of spinach delivers up to 56% of your daily vitamin A needs as well as your complete daily vitamin K requirements.
Spinach includes lutein and zeaxanthin, which contain a significant number of strong antioxidants that can help prevent macular degeneration.
2. Carrots
Carrots are high in vitamin A, with just one cup delivering 428% of the daily required intake.
Carrots contain beta-carotene, an antioxidant that gives them their bright orange color and may help prevent cancer.
Carrots also include antioxidants lutein and beta carotene, which promote eye health and protect against age-related degenerative eye diseases. Beta carotene is converted by your body into vitamin A, a substance that helps in night vision.
3. Broccoli
Broccoli is a cruciferous vegetable that includes sulforaphane, a cancer-fighting chemical. By defending against oxidative stress, broccoli may also assist in lessening the risk of chronic disease.
Broccoli is high in lutein and zeaxanthin, which are two of the most important nutrients for your eyes because they help to prevent retinal oxidation and age-related degeneration.
4. Garlic
Garlic has been used as a medicinal plant for thousands of years, with roots dating back to ancient China and Egypt.
Garlic has been shown in studies to help reduce blood triglyceride levels. Garlic may also lower blood sugar levels and have anti-cancer properties, according to a study published in the American Journal of Clinical Nutrition (1981).
According to a study published in the Iranian Journal of Basic Medical Sciences (2013), garlic can lower intraocular pressure (2013).
Furthermore, Journal of Ocular Pharmacology and Therapeutics (2008) garlic is mentioned for its antimicrobial property that makes it effective against microorganisms that cause eye-threatening conditions.
5. Brussels sprouts
Brussels sprouts, like broccoli, belong to the cruciferous vegetable family and contain the same health-promoting plant chemicals.
Brussels sprouts contain kaempferol, an antioxidant that may help prevent chronic diseases and protect cells from oxidative damage. They may also aid in the body’s detoxification process.
Brussels sprouts are high in lutein and zeaxanthin, which are essential for the macular health of your eyes. These two nutrients will help protect your eyes from outside injury, as well as prevent dry eyes, which can cause irritation or even damage to your corneas.
6. Kale
Kale, like other leafy greens, is known for its health-promoting properties, such as its high nutrient density and antioxidant content.
Raw kale includes a lot of B vitamins, potassium, calcium and copper in a cup. This veggie can by itself meet your entire daily vitamin A, C, and K requirements.
Kale also contains lutein and zeaxanthin, which are related to vitamin A and beta-carotene and may help protect eye tissues from UV damage and lessen the risk of aging-associated changes in the eyes.
7. Green peas
Green peas are high in fiber, which is beneficial to digestive health. They also include saponins, which are plant chemicals that may have anti-cancer properties.
The carotenoids lutein and zeaxanthin are also found in peas. These nutrients aid in the prevention of chronic eye diseases such cataracts and age-related macular degeneration.
Lutein and zeaxanthin are antioxidants that can also protect the eyes from damaging blue light from digital screens.
8. Swiss chard
In the spectrum of greens, Swiss chard lies between spinach and kale—not as tender as spinach, not as tough as kale.
Swiss chard is abundant in vitamins and minerals and has a low calorie count!
There are two types of Swiss chard: rainbow chard and white chard. Both are high in the antioxidants lutein and zeaxanthin.
9. Red peppers
One medium pepper contains vitamin B, beta carotene and more than double your daily vitamin C requirement.
Vitamin C is healthy for your eyes’ blood vessels, and research suggests it may reduce your chance of cataracts.
10. Asparagus
This nutritious spring vegetable is high in vitamins and minerals, making it a great compliment to any diet.
Asparagus contains a wealth of vitamins A, C, and E are abundant in asparagus and this also contains the antioxidants lutein and zeaxanthin, which can help prevent eye illnesses such as cataracts and age-related macular degeneration.
11. Red cabbage
Fiber, vitamin C, and anthocyanins are abundant in red cabbage, also known as purple cabbage. According to some studies, this veggie can lower blood cholesterol levels, reduce inflammation, and lessen the risk of heart and liver disease.
Purple cabbage also contains vitamin A, which helps keep the eyes healthy and improve vision. It also lowers your chances of developing macular degeneration and cataracts. Even in old age, the nutrients in vegetables can help maintain eye health.
12. Collard greens
Collard greens are a vegetable high in nutrients. Collard greens, along with other leafy greens, broccoli, and soybeans, are among the best plant sources of calcium.
Collard greens are also abundant in antioxidants.
A study published in the American Journal of Ophthalmology (2012) found that consuming more than one serving of collard greens per week was linked to a 57% lower risk of glaucoma, an eye disease that can lead to blindness.
7 Foods for Healthy Eyes
Staying fit and healthy is the most popular buzzword of the current times but it’s basically meant for muscles, heart, bones etc. Taking good care of your eyes, so as to protect and maintain your eyesight, is also very vital for leading healthy lifestyle. It is an undeniable fact that your eyesight is closely dependent on your food preferences. Different types of nutrients in food help to prevent a wide range of eye diseases and also protect your eyes from age-related muscular degeneration.
Let’s explore some natural foods which make your eyesight sharp and bright.
- Carrots: Sure, you guessed it right! Fresh juicy Carrots tops the list because it is loaded with beta-carotene which is very essential for preventing degeneration of eye muscles, which gets more chronic as you get older. Oranges, lemons and other citrus fruits are also rich in Vitamin B-12 and beta-carotene, thus helping you to maintain your eyesight.
- Spinach: All green and leafy vegetables are good for your eyes. Spinach contains high volume of Lutein, which prevents cell damage. Eye muscles and cells are very sensitive and fragile. Lutein makes your eye muscles stronger and helps to prevent infections.
- Broccoli: The presence of Antioxidants in Broccoli makes it a rich source of Vitamin A, which is very inevitable for healthy eyes. You can use the green Broccoli, just sautéed, steamed or just raw in salads, thus retaining their vitamin content intact for your eyes to absorb.
- Fresh Salmon, tuna: Fleshy fish is a good source of Omega 3 fatty acid, which makes the tiny blood vessels of eyes stronger and healthier. Essential fatty acids from fleshy fish assist in proper flow of intraocular fluid in eyes and prevent dry eye syndrome and glaucoma.
- Sweet potatoes: Many don’t know that sweet potatoes, with their mild sweetness, are storehouses of many vitamins essential for eyes like vitamin A, beta carotene, potassium, Vitamin C and fiber etc, which prevents eye damage and restores damaged eye cells, back in to good shape.
- Turkey: Chicken and pork lovers can opt for a tasty turkey treat as it is full of proteins, calcium, zinc and Vitamin B, essential for keeping your vision sharp. It also acts as a slowing agent for cataract and muscular degeneration of eye muscles.
- Nuts and Dry Fruits: Snacking on nuts like almonds, apricots, cashew nuts etc helps in reducing help risk related to your eyes and vision as they are rich in Vitamin E, which help in preventing cataract and eye muscle degeneration.
THE BEST FRUITS & VEGETABLES FOR IDEAL EYE HEALTH
Eye on the Food
Good food is for the soul, but is that all there is to it? As the saying goes, you are what you eat. Personal fitness is 60% of your diet and 40% physical activity, so you better watch what you eat. Vital organs like your eyes don’t get an off day, so they stand to benefit greatly from an extra nutrient boost. Healthy foods may not taste the greatest, but the health perks far outweigh the temporary taste. Off the top of your head, how many foods can you think of that directly benefit the eyes? Let’s see if your guesses match the list we’ve compiled below! Ready for an eye-catching list of eye superfoods? Let’s get right to it!
- Carrot
To be fair, this entry in the list is the most popular one. Every mother has probably told their fussy child to eat their carrots if they want healthy eyes. “Have you ever seen a rabbit wearing glasses?” is their go-to quip when the children kick up a stink about eating carrots. Its reputation as an eye superfood is cemented across generations.
However, carrots aren’t a one-stop solution to all eye problems as the stories would like you to believe. They’re good for you, albeit just as much as any other greens that contain nutrients beneficial to eye health.
– Carrots are chock-full of beta-carotene and lutein. The benefit is dual: the antioxidants in carrot help the eye maintain its homeostasis and prevent macular degeneration from free radicals.
– Beta-carotene is converted to vitamin A, which is essential for rhodopsin production, which maintains proper night vision.
– Pro-tip: Boiled carrots are better than raw carrots if you want to get maximum nutrient absorption from them.
– Aside from the eye benefits, carrots also offer an excellent way to detox your body through rich antioxidant content.
- Spinach
Arguably the most recognizable leafy green in Indian kitchens, spinach is a star player when it comes to eye health. No matter how you consume it, spinach will promote eye health in ample ways.
– For starters, spinach is rich in vitamin A and antioxidants, and we’ve seen how beneficial those can be for the eyes.
– Leafy greens like spinach are a great source of zeaxanthin. Like other carotenoids, zeaxanthin is a great antioxidant, which helps keep the eye free from free radicals and degeneration.
– Spinach is an amazing low-calorie option for your daily quota of vitamin A & K.
- Almonds
Almond-shaped eyes are considered a beauty trait, so it isn’t a stretch to imagine that almonds are good for the eyes too! Regular almonds are a reliable source of vitamins that work wonders for the eyes.
– Vitamin E is the showstopper for eye health. It’s great to prevent age-related atrophying of eye tissue.
– A healthy serving of almonds will get you the right amount of vitamin E per day. A good ballpark estimate is a small cupful of almonds.
- Orange
Oranges are the poster child of citrus fruits. Citrus fruits are the best source of vitamin C, which plays a huge role in eye health.
– Vitamin C keeps the blood vessels in your eyes hale and hearty.
– Oranges are naturally purifying and refresh the tissue in your eyes, preventing cataract formation.
– As is the case with other eye superfoods, oranges are great at keeping degenerative eye disorders at bay.
- Blueberry
Blueberries are a bit of an acquired taste among most people. However, you’d definitely be inclined to give them a try once you realize how healthy they are for your eyes.
– Anthocyanins present in blueberries are powerful nutrients, as they have the ability to cross the blood-retina barrier and repair damaged tissue in the eye.
– Blueberries are also natural antioxidants, so there’s the added benefit of keeping your eyes free of toxins and free radicals.
- Red/Purple Cabbage
This cousin of cabbage has a kick to it in terms of taste. You’ll often find it in salads or even some sandwiches. Its unique taste doesn’t go with a lot of dishes. Much like blueberries, though, this leafy vegetable is rich in anthocyanins, luteins and zeaxanthins.
– Purple cabbage is a trusty ingredient to add to your daily diet, seeing as it’s rich in vitamin A.
– Even better, it’s an easy ingredient to work with, you get all the nutrients just from having it as is, after a simple rinsing!
- Capsicum (Bell Peppers)
This popular gourmet veggie has quite the reputation for being an eye super food. Carotenoids are compounds that give vegetables their vibrant colours, and bell peppers are no exception! It’s relatively easy to include a daily dose of this vegetable in your cooking through most dishes.
– Bell peppers are rich in vitamin A and C, both great supplements for eye health.
– All you need is a small cup’s worth of diced bell peppers in a day to get your health fix for your eyes!
Good Food, Healthy Eyes
You probably noticed a pattern in the list above. Most of the eye superfoods are either:
– Colourful vegetables
– Leafy greens
– Nuts
That’s your rule of thumb when you’re looking for eye-health fruits and veggies during your next trip to the supermarket! To our knowledge as the Best Eye Hospital in India, we know that small changes to your diet and regular check-ups at Best eye hospitals nearby can keep your eyes healthy for a lifetime! Are you ready to make a healthy diet change?