Foods that Improve your Eyesight quotes family and preventative medicine expert Dr. Mikhail “Mike” Varshavski and optometry specialist and licensed acupuncturist Dr. Marc Grossman on diet. In terms of what you can (and should!) be adding to your diet, both Varshavski and Grossman had similar recommendations.

1. Omega-3 fatty acids

These essential fatty acids can help prevent AMD and even help drain fluid from your eyes that can lead to high eye pressure and glaucoma. You can get sufficient servings through:

  • Fish oil pills
  • Salmon or tuna
  • Dark green leafy vegetables
  • Flax seeds or flaxseed oil
  • Walnuts

2. Vitamin A

According to Grossman, “Vitamin A as an antioxidant plays an important role in immune function, helping the surface of the eye to be an effective barrier to bacteria and viruses. It may help or slow the progression of dry macular degeneration.” Try adding:

  • Carrots
  • Cantaloupe
  • Sweet potatoes
  • Kale or spinach
  • Dairy products

3. Vitamin C

“Vitamin C helps the body form connective tissue like collagen, which is found in the cornea of the eye,” Grossman told SheKnows.  “Studies are showing that vitamin C may help prevent the formation of cataracts and vision loss from macular degeneration.” Incorporate these easy additions into your daily meals:

  • Citrus fruits (e.g., oranges, grapefruits)
  • Red, yellow and orange bell peppers
  • Kale
  • Brussels Sprouts
  • Strawberries, raspberries or blueberries

4. Non-processed complex carbohydrates

Eating a high-glycemic diet results in blood sugar spikes that can cause eye damage and increase your chances of developing diabetes and AMD. Complex carbs break down more slowly, providing your body with more fiber, sustained energy and a more controlled rise in blood sugar.

  • Quinoa
  • Brown rice
  • Whole grain pasta, breads, and cereals
  • Kidney or Black beans
  • Lentils

Overall, maintaining a balanced diet will do wonders for your vision. “Recent evidence shows that a high-fat diet wreaks havoc on your vision as it forms harmful fatty deposits into the retina and occludes the tiny blood vessels leading to the eye,” Varshavski told SheKnows. “In general, if you want to take care of your vision, you need to take care of your health in its entirety.”


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