The best foods to eat for good vision include those high in vitamin A. The body’s need for vitamin A is measured in micrograms of retinol activity equivalents, or RAEs. The FDA recommends that both males and females consume 700 micrograms of RAE per day. Many of these foods are also rich in other antioxidants that help preserve vision.
Many people immediately think of carrots when they think of food high in vitamin A. While these are a great source of vitamin A, they also contain other vital nutrients, including fiber and magnesium. Another food high in lutein is mustard greens, which are delicious raw or cooked. A cup of these leaves can supply 118% of your daily requirement of vitamin A. Mustard greens also contain folate, protein, calcium, magnesium, and vitamin E.
A good source of vitamin A is beta-carotene, which is responsible for carrot’s orange color. Beta-carotene aids in the production of healthy eye cells, including a type of vitamin A known as retinol. It also plays a role in remodeling bone and helps maintain a healthy endothelial layer. In addition to protecting the eye from environmental damage, carrots also protect the eyes from age-related eye diseases, including cataracts and AMD.
Dark leafy greens are rich sources of nutrients and vitamins that are essential for healthy eyes. They also contain yellowish pigment that acts as a natural UV blocker for the eyes. Overexposure to the sun can lead to macular degeneration and cataracts. Those foods that are high in vitamin A are ideal for good eye health. And don’t forget about vitamin C and vitamin E — they are important antioxidants that also keep the eye healthy.
Dairy products and seeds are rich sources of vitamin E. Both vitamin E and omega-3 contain antioxidants that reduce the risk of cataracts and AMD. Similarly, nuts and seeds high in omega-3 have eye benefits. So, if you’re looking for a snack that’s high in vitamins, try a few almonds every day. And eat them once or twice a day if possible.
Aside from improving vision, many other vitamin A-rich foods can support the immune system and even help prevent cancer. Eating foods rich in vitamin A can also improve skin health, reduce stretch marks, and prevent dandruff and acne. They can even help keep your scalp healthy. If you’re wondering what to eat to boost your vision, try one of these foods! You’ll thank yourself for it!
Dark green vegetables contain antioxidants such as lutein, zeaxanthin, and lutein that can protect your eyes from cataracts and macular degeneration. Fatty fish contains omega-3 fatty acids that support cell membranes and protect the retina. Fish oil supplements can help you get more of these important fatty acids. They are also packed with vitamin A and can prevent age-related eye impairment by 25%.
Many animal-based food sources of vitamin A contain retinol, the ‘active’ form of vitamin A. Dairy products and fish liver are excellent sources of vitamin A, but it isn’t necessary to eat them. Plant-based sources contain carotenoids, which are the pigments that give plants their green color. Some fruits and vegetables also contain carotenoids.
Eggs are another food that contains lutein and zeaxanthin. It is important to buy eggs from chickens that have been fed a nutrient-rich diet. Egg yolks contain these antioxidants naturally, but fortified eggs have higher levels and appear to be more easily absorbed. Consuming eggs on a regular basis can improve eyesight. According to a study published in Clinical Nutrition, subjects who consumed four or six eggs per week over 15 years had a 46% lower risk of severe vision loss.