Start Eating These 26 Foods The Moment You Notice Your Vision Getting Worse

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Eyes aren’t just the window to your soul, they’re the window by which you experience the world. If don’t eat enough of these foods that are good for your eyes, you won’t see much.
Unfortunately, eyes are sensitive to certain lifestyle factors, such as poor nutrition, smoking, and spending too much time in front of a screen. They’re also prone to deteriorate as you age, making it harder to read, drive, work, play sports, and engage in your favorite hobbies. Eyesight is not something you want to lose.
What Affects Eyesight?
Eyesight is a precious sense that can rarely be restored once it’s gone. The most common causes of poor eyesight include (1):
Macular degeneration
Cataracts
Glaucoma
Diabetic retinopathy (caused by diabetes)
Eye injuries
Birth defects
Poor eyesight is characterized as (2):
Loss of vision acuity (inability to see objects clearly)
Unable to see as large an area as a healthy person
Inability to look at light
Double vision
Visual distortion
Perceptual difficulties
Any combination of the above
The Importance of Vitamin A
Vitamin A is a fat-soluble group of nutrients which include of fat-soluble retinoids, including retinol, retinal, and retinyl esters.
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According to the National Institutes of Health: “Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea.” (3)
Vitamin A even plays a role in maintaining the digestive tract and supporting immune function.
The nutrient also impacts cell growth and differentiation, ensuring that all your organs work as they should. The daily recommended value for vitamin A is 5,000 IU for adults and children alike.
26 Foods that are Good for Your Eyes
Here’ what you need to eat to keep your eyesight sharp!
1. Carrots
This orange vegetable has a reputation for a reason. Packed with beta-carotene, an antioxidant which is converted into vitamin A (4). One medium carrot alone contains 200% of your daily value of vitamin A (5).
Plus, one major study found that beta-carotene combined with zinc, vitamin C, vitamin E and copper (which are all found in carrots too) can slow the progression of macular degeneration (6).
2. Iceberg Lettuce
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You may think that dark leafy vegetables such as spinach, kale, and swiss chard are the only leaves worth eating, but you’re missing out.
Iceberg lettuce is a good source of vitamin A and fiber while being low in calories (7). To increase absorption of this fat-soluble vitamin, make your own olive oil and apple cider vinaigrette (8).
3. Sweet Potatoes
Sweet potatoes, like carrots, have beta-carotene to thank for their vivid orange color. 1 cup of cooked sweet potato has more than 7% your daily value of vitamin A (9). Purple sweet potato, on the other hand, promotes eye cell survival and division and protects eye cells from damage (10).
4. Cod Liver Oil
This excellent source of omega 3 fatty acids, which can help reduce abnormal blood vessel growth (11). Available in both liquid and capsule form, cod liver oil is also a great source of vitamin D. This vitamin is crucial for good blood supply flowing to the retinas (12). What’s more, the supplement also contains vitamin A.
5. Turkey Liver
Like cod liver oil, turkey liver is an incredibly rich source of vitamin A. A single liver has over 1000% of your daily recommended intake. Next Thanksgiving, make sure to keep the giblets (13)!
6. Paprika
Paprika is well-known by anyone who loves South American food. Since it’s a spice, paprika is an easy way to add a bit of extra vitamin A to any meal. After all, 1 tablespoon provides almost all the vitamin A you need (14). Use it to spice up your next chili, stir fry, or even over baked potatoes.
7. Red Pepper
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Red pepper, like paprika, is incredibly beneficial for your eyes. It’s flavorful, packed with vitamin C and E, and a great source of vitamin A too (15).
8. Mangoes
These juicy fruits are perfect for breakfast, snacks, or dessert. Best of all, they have all the eye-healthy nutrients you need to keep your vision sharp (16). Don’t forget to eat the peel!
9. Whole Milk
Milk isn’t for everyone, but it has its benefits: Organic milk has vitamin A and D as well as protein (17). Since it contains fat, it can help your body absorb some of these vital nutrients.
10. Mustard Greens
These greens are easy to grow and can be enjoyed raw or boiled. These leaves have a slightly peppery taste and require very little seasoning. They’re even high in vitamin A, C, K, and much, much more (18).
11. Butternut Squash
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Like sweet potatoes, butternut squash owes its vibrant pigment to a healthy dose of beta-carotene. Best of all, a cup of cooked squash contains more than four times your daily recommended value of vitamin A. It’s also low in calories, high in fiber, and contains vitamin C, E, B6, as well as potassium, magnesium, and manganese (19).
12. Dried Basil
This beloved Italian spice contains up to 15% of the daily recommended intake of vitamin A for every 100 grams (20). Eaten fresh, 100 grams provides all the vitamin A you need in a day (21). Sprinkle a bit on every meal for a quick boost. Basil goes well with anything, from omelets to sauces, stir-frys or even some desserts.
13. Kale
Kale isn’t called a superfood for nothing: it’s a powerhouse of vitamin A, K, C, and so much more (22). It even has a little protein. Kale can be added to smoothies, soups, salads, casseroles, or be made into delicious chips.
14. Cantaloupe
Melons aren’t just good for hydration; they’re high in plenty of nutrients. With as little as two wedges of cantaloupe, you can get nearly 100% of your daily value of vitamin A (23). Eat it fresh in a delicious fruit salad, juice it, or scoop it into balls and serve with dessert.
15. Peas
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Greens peas are incredibly versatile to use in the kitchen. Best of all, 1 can supplies a third of all the vitamin A you need. Peas also contain plenty of vitamins C, B6 & K, thiamin, riboflavin, niacin, folate, iron, magnesium, phosphorous, potassium, zinc, copper, selenium, and manganese (24).
16. Turnip Greens
If you grow turnips in your garden, make sure not to throw out their leaves! Half a cup of cooked turnip greens is all you need to get your daily value of vitamin A (25).
17. Apricots
This delicious snack, whether eaten dry or raw, is packed with vitamin A, E, and other eye-healthy nutrients (26,27).
18. Tomatoes
Nearly every variety of tomato is great for your eyesight, even sweet cherry tomatoes (28). They’re high in lutein and zeaxanthin, which protect your eyes against light damage. Lycopene another compound in the fruit, protect against age-related macular degeneration (29).
19. Dried Marjoram
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Like basil, this herb supplies all the vitamin A you need with just two ounces of the dried stuff (30). Why not combine both herbs and give your eyes more complete support?
20. Spinach
The more spinach you eat, the more your eyes and muscles will thank you. One cup of the raw leafy green provides 50% of the vitamin A your body needs, so make sure to eat it alongside other foods high in vitamin A (31).
21. Peaches
These sumptuous fruits are high in Vitamin C, potassium, calcium, phosphorus, magnesium, and iron as well as vitamin A. One peach is equivalent provide 11% of your daily intake of vitamin A as well as plenty of other nutrients (32).
22. Papaya
This tropical fruit is a sweet treat for your eyes thanks to its high levels of vitamin A and other health-promoting nutrients (33). Don’t forget to eat the seeds too, since they’re miraculous for your liver.
23. Red Bell Peppers
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Red bell pepper is one of those veggies you can add to any meal or eat as a snack. It’s flavorful, packed with vitamin C, and a great source of vitamin A too (34).
24. Dandelion Greens
Dandelion greens may not sound appetizing, but they are edible!
Throw them into a salad if you aren’t a fan of how they taste: just make sure not to use greens that may have been treated with pesticides. One cup of dandelion greens supplies 112% of your daily value of vitamin A (35).
25. Beef Liver
By now you probably understand that liver is great for your eyes. This once-popular cut of meat is great for your liver and your eyes. A single 70g slice has more than 400% your daily value of vitamin A.
It’s also a great source of iron, which ensures that your red blood cells are working efficiently. Best of all, it’s only 130 calories per slice and contains nearly 20g of protein (36).
26. Fortified Oatmeal
Grains, like dairy, are often fortified to make up for some of the nutrients the general population lacks. Vitamin A and D both constitute nutrients that are added to these foods (37).
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While it’s always best to get your nutrients from fresh produce and unmodified foods, fortified foods will increase your intake of these important vitamins.
Make sure to eat these foods that are good for your eyes to keep your vision sharp well into old age.
To protect your eyesight even more, don’t forget to wear sunglasses, quit smoking, wear protective eyewear, take breaks away from computer screens, and visit your eye doctor regularly (38,39).

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