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Foods to protect and improve your eyesight

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Poor vision may be a side-effect of your lifestyle. If you keep your eyes nourished, even ageing may not cause much damage to your vision. Age-related macular degeneration and cataracts are the two major causes of blindness in elderly. Free radical damage is the main cause behind such problems and it can be prevented with the help of a diet rich in antioxidant.
Other lifestyle conditions such as diabetes and obesity may also negatively impact your eyesight and with changes to your lifestyle, it is possible to fight them. The food that you eat every day can help you in a big way to fight eyesight related problems and protect and improve your eyesight and help you to get a perfect 20 x 20 vision.


Black currant

Whole foods nourish your eyes and black currant is a very effective food in improving eyesight. Researchers have found that black currant is a very powerful food that can support your eye health. It contains the highest level of anthocyanins, which is far higher than other foods. It contains about 190 to 270 mg per 100 grams. Contains essential fatty acids, which are important for human health.

Anthocyanins are flavonoids and they offer several health benefits. These are antioxidants which help in curbing free radicals. You can eat black currant or use the seed oil. It is also available in capsule form.


Bilberry is a relative of the blueberry. It is another important food to be included in your diet because it is a nutritional powerhouse specially for eyes. It contains high amounts of anthocyanins which are useful in protecting and improving eye sight. It is specially useful in inhibiting and reversing macular degeneration, according to the research done by different researchers.

Kale and leafy greens

You need kale and other leafy greens to protect and improve your eyesight. Lutein and zeaxanthin are two important elements of eye health and they are found in high amount in the macula. They help protect the Central vision and also help in absorption of blue light.

Green leafy vegetables offer the adequate amount of lutein and zeaxanthin. Kale and spinach offer the highest amount of lutein. Some other fruits and vegetables that offer lutein and zeaxanthin are carrots, orange, squash, yellow fruits and vegetables etc. These two are carotenoids known as xanthophylls and because of them the vegetables get their yellow orange colour. If you add these vegetables and fruits in your diet every day, you won't have to worry about eye problems and your eyes will be fine even after many years.

While eating the visit tables, you need to add some oil or butter because lutein is an oil soluble nutrient. Without the oil, your body may not be able to absorb the lutein present in the vegetables. Adding the butter or oil will maximise the absorption.

Egg Yolks

Raw egg yolks offer lutein and zeaxanthin. In every egg yolk, you will find 0.25 mg of lutein and zeaxanthin. The xanthophylls present in egg yolk are highly absorbable and present in the ideal form. It is better to eat eggs of organically raised and pastured hens to avoid any possibility of foodborne illness, which is common in farmed eggs.

The eggs also offer a higher level of nutrients.

Wild caught Alaskan Salmon

Wild caught Alaskan Salmon offers two very important eye nutrients- omega-3 fats EPA and DHA. Without omega-3, your eyes cells won't be able to function correctly. However, you need wild caught Alaskan salmon because it's free of the mercury contamination which is very prevalent in the case of fishes.


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