Vitamins to Sharpen Your Vision

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-Which Foods to Eat for Healthy Eyes

Do you have poor eyesight? Are you looking for ways to make your vision sharper? Look no further than your kitchen. A good diet helps you get a healthy vision. In this article, we will look at foods rich in different vitamins and nutrients that will lead to better vision. 

Sharper Vision With ‘ACE’

When it comes to vision care, just remember the word ‘ACE’. It is an abbreviation for Vitamin A, C, and E. 

1. Vitamin A

Vitamin A plays an essential role in improving vision. It is a component of a protein known as rhodopsin. This helps the retina absorb light. Without enough rhodopsin, you will have trouble seeing well at night time. Vitamin A also protects against dry eyes and night blindness. 

Foods Rich in Vitamin A: 

• Carrots
• Dairy Products
• Leafy green vegetables such as spinach and kale
• Egg yolk

• Vitamin C

Vitamin C, as the powerhouse for better eye health. This vitamin is rich in antioxidants that fight various eye problems. It can also slow cataracts and provide the necessary eye vitamins to prevent macular degeneration. 

Foods Rich in Vitamin C

• Citrus fruits like oranges, lemon, grapefruit, and kiwi 
• Vegetables include mustard green, peppers, broccoli, potatoes
• Leafy greens such as collards, spinach, and kale
• Eggs

• Vitamin E

This vitamin serves as a great antioxidant and agent against age-related eye diseases like cataracts and macular degeneration. 

Foods Rich in Vitamin E: 

• Nuts like peanuts, almonds and pine nuts
• Dried apricots 
• Sunflower seeds
• Eggs
• Vegetable oils
• Legumes and Whole Grains 
• Sweet potato

Other Important Nutrients

Apart from the above-mentioned vitamins, consume foods that are rich in Omega-3 fatty acids, zinc, and lutein to ensure better vision. 

• Zinc: This helps Vitamin A create a pigment called melanin which protects the eye. It also helps in delaying age-related vision loss. 

Present in:

1. Lean beef
2. Poultry
3. Whole grains
4. Dairy products
5. Fish

• Omega-3 Fatty Acids: Omega-3 helps in protecting against dry eyes, cataracts, and macular degeneration. It also helps in proper drainage of intraocular fluid from the eye. This decreases the risk of high eye pressure and glaucoma. 

Present in:

1. Oily fish such as tuna, salmon, mackerel, trout, and herring
2. Nuts and legumes like walnuts, cashews, and lentils
3. Seeds like chia, hemp and flax seeds

• Lutein: This is a nutrient present in your retinas, thus making it important for healthy vision. Carotenoids like lutein provide great antioxidants and help fight against age-related eye problems. 

Present in:

1. Leafy greens like kale, spinach, and parsley
2. Vegetables such as broccoli, peas, red peppers, squash
3. Fruits like honeydew melon, grapes, and kiwis 
4. Egg yolk

Following a healthy diet is essential to maintaining healthy eyes. There are many tasty ways to incorporate these nutrients into your diet. Eating the right vitamins and nutrients will provide defense against vision problems that occur late in life. 

Author Bio:

Aaron Barriga is the online marketing manager for Insight Vision Center. With a knack for understanding medical procedures and an interest in eye and vision health, Aaron loves to share what he knows and what he learns. He blogs to inform readers about the latest eye care technology and other topics related to eye care, especially LASIK. Aaron loves collecting coasters from the different bars and restaurants he visits during his travels.