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12 best local foods to boost eye vision

Foods to boost eye vision are within our reach, however, not everyone is aware that some of these foods are enriched with sight improvements such as vitamins A, C, and E, and other minerals that help to improve vision.

Life without vision is not what anyone should dream of, to improve vision and as well prevent eye problems, the list of foods to boost eye vision is detailed as you dig deeper.

Remember, Due to the complex nature of the human eye, proper care must be given to the eye because of its importance in the human body.


Reasons to care for the eye.

  • The eye is an important organ for sight and must be cared for to ensure proper vision.
  • The eye gives you the ability to see and process virtual information.
  • The human eye provides the ability for several photoresponses to function independently.
  • The eyes detect light and transform it into electrochemical instincts in the neurons.
  • The eye through sight provides opportunities for communication. There are other important functions or things the eye can do that are not mentioned here.
The eye needs different minerals and vitamins to facilitate its function of good vision or eyesight. Remember, consuming foods with sufficient nutrients in the right proportion can have a powerful influence on the eyes.

Research shows that regular intake of certain vitamins and minerals may help lower the development of many different eye problems. Most of the foods to boost eye vision and are enriched with several minerals and vitamins are within our reach, they are contained richly in the foods we eat and even some of our drinks.

foods to boost eye vision

12 Natural foods to boost eye vision

1. Palm fruits

Scientific research shows that Palm fruit is a very good source of provitamin A. According to a publication at the National Library of Medicine [2], Vitamin A plays an important part in eyesight by strengthening the cornea of the eye (the cornea is the outside covering of the eye).

Importance of Vitamin A on eyes

  • Vitamin A is part of rhodopsin, a protein in the eyes that enables vision in not-so-bright light.
  • NLM research shows Vitamin A may help protect the eye against eye discomforts.
  • Vitamin A is said to help lower cataracts including macular regression of eyesight due to aging.
  • A deficiency of vitamin A can result to:
  • Xerophthalmia is a progressive eye disease that can bring about night blindness.
  • Lack of vitamin A can lead to tearing of the eye duct and this may cause dryness of the eye.

2. Sweet Potato

Research shows that about 100g of sweet potato contains up to 14,187 IU of Vitamin A.

When it comes to vitamins and minerals like vitamin B5, riboflavin, niacin, thiamin, and carotenoids sweet potatoes are well packed with these vitamins and minerals.

A study shows that they all help to improve eye function.
The nutritional benefits of sweet potato did not end in being a good source of vitamin A but also other personal health benefits explained [3]

3. Pumpkin

Pumpkin is another excellent source of vitamin A which is good for the eye. Research shows that pumpkin has a high content of antioxidants, and remember, antioxidant helps fight chronic diseases and as well boost the immune system.
Additionally, Lutein and Zeaxanthin are vital compounds found in pumpkin, and according to research, both of them can help protect eyesight. Pumpkin is a low-calorie food and hence may be helpful in weight management.

4. Salmon

Salmon fish is not only a good source of vitamin A which is good for the eye but also very rich in “omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)”.
• According to popular research, omega-3 fatty acids, play an important role in lowering the risk of blood pressure, as well reduce inflammation of the eye.
• Salmon, is also a good source of vitamin E which helps fight eye strains
• It is a good source of protein and contains multiple vitamins and minerals that contribute to healthy heart and brain health.
• Study shows that Salmon fish contains Selenium. And selenium is a mineral that can help boost bone health, enhance thyroid activities, and protect against cancer cells.

5. Avocado

Avocado is a good source of vitamin E, according to Healthline dot com, vitamin E :
• Act as an antioxidant in the body.
• Help to boost your immune system.
• Fight against free radicals that can damage the eye.
• Act as an anti-aging agent in the body as it fights against oxidative stress. (oxidative stress occurs when there is an inequality between antioxidants and free radicals in the human body).
• Reduce the risk of cataracts, a serious eye problem that could lead to blindness.

6. Citrus fruits

These are a fruit that has a high content of vitamin C, these fruits, include orange, lemon, Grape, Apple, and many others.
According to medical research [4], it shows that vitamin C is a potent antioxidant that can offer protection to the eyes against the damage caused by free radicals. Both vitamin E and C act as immune system boosters, Research has also revealed that the C vitamin may be helpful to patients with AMD by reducing the progress of this condition by 25%

Clinical Trials suggest that C and E may help fight cataracts. A cataract is an eye problem that induces cloudy and impaired vision. Vitamin C also helps in the formation of collagen (a protein that provides structural support to your eyes).

7. Broccoli

Broccoli is a multiple vitamins and minerals-packed vegetable that belongs to a plant family called Brassica oleracea. Study shows that broccoli is rich in bioactive compounds.
Here vitamins and minerals content of broccoli:
  • Carbs
  • Protein
  • Fat
  • Fiber
  • Vitamin C
  • Vitamin A
  • Vitamin K
  • Vitamin B9 (Folate)
  • Potassium
  • Phosphorus
  • Selenium.
Well, the above vitamins and minerals are very essential for the eye. A study reveals:
  1. Broccoli is a good source of multi-vital antioxidants that may help in maintaining healthy body cells and tissues.
  2. It is a good source of sources bioactive compounds proven to be potent in fighting inflammation. More research is needed to confirm this.
  3. It may help reduce blood sugar and enhance the fight against diabetes.

8. Cereals

Cereal foods are a grass-like crop that produces edible grains. These grains are made of endosperm, germs, and bran.

Examples of Cereals

  1. Oats.
  2. Barley.
  3. Rye.
  4. Sorghum.
  5. Corn.
  6. Quinoa.
  7. Buckwheat, etc.

Cereals are another excellent source of riboflavin. A study suggests that this element “riboflavin” is potent in fighting oxidation which produces free radicals that cause damage to the eye. And can help reduce the risk of developing cataracts.
Riboflavin is in the family of B vitamins.

9. Spinach

Spinach is a leafy vegetable plant that came from the family of Amaranthaceae. The edible part of spinach is its leaf.
Research suggests that Spinach is a vegetable plant that is with multiple vitamins and minerals, which include:

  • Carotenoids: Which our body can convert into vitamin A.
  • Vitamin C. A powerful antioxidant that improves skin beauty and boosts the function of the immune system.
  • Vitamin K. A potent vitamin response for wound healing clotting of blood.
  • Folic acid. This shows its might in pregnant women as it helps cell and tissue growth and function.

Research reveals that the named vitamins are essential in maintaining healthy eyesight.

10. Kale

Like cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts, Kale is a supernutrient-packed vegetable. It is the “superman” of the cabbage family that is well-dense in vitamins A for the eye, Vitamin C for Immune booster, and K vitamin that helps in reducing bleeding & healing wounds including numerous others that were not mentioned here.

11. Mushrooms

A mushroom is a fleshy, spore-bearing fruiting body of a fungus. Fungus here may sound weird but mushroom is very nutritious. Apart from being a good source of vitamin D.

Important minerals in mushrooms:

  • Selenium
  • Copper
  • Thiamin
  • Magnesium
  • PhosphorousThesese minerals are very essential to improve the vision of the eye and are helpful to the body’s systems.

Health benefits of mushrooms:

  • Helps to stimulate macrophages which strengthens the immune system in its fight to make our body less vulnerable to disease.
  • It contains potassium, which helps lower blood pressure by diluting the impact of sodium.
  • Study shows that it may help combat body fat.

12. Whole grains

Research shows that whole grain is a good source of Thiamine which can help the body cells function properly, It can also help in the conversion of food into energy.
A clinical study shows that Thiamine can help lower the risk of developing cataracts and hence improve the vision of the eye. Like cereals, whole grain provides the body with essential nutrients needed for its function. Study shows that it may help reduce the cost of heart disease. It is a source of support for the human digestive system.

Important vitamins are needed to improve vision.

  • Vitamins B6, B9, and B12.
  • Vitamin A, E, and C.
  • Riboflavin is from the Vitamin B2 family niacin compound which is from the Vitamin B3 family.
  • Lutein and Zeaxanthin are part of carotenoids.
  • Omega-3 Fatty Acids
  • Thiamine.

Study shows the list of vitamins is potentially important to maintaining a healthy eye and body. Remember, neglecting or failing to give your eye proper eye care will only lead to eye defects that you may find hard to correct.

Various eye problems and causes

According to the o CDC, they are:
  • Refractive errors: This manifest informs of myopia (short-sightedness), hyperopia (farsightedness), astigmatism (distorted vision at all distances), and presbyopia.
  • Age-Related Macular Degeneration: This is common among elderly people.
  • Cataract: This is a type of eye problem that occurs as a result of clouding of the eye’s lens and is the leading cause of blindness.
  • Diabetic Retinopathy: manifests when there is damage to the blood vessels of the retina,
  • Glaucoma: Manifest when there is damage to the eye’s optic nerve where the normal fluid pressure inside the eyes slowly rises, which can lead to loss of vision.
  • Amblyopia: Manifest when the brain and the eye don’t work together.
  • Strabismus: this happens when there is an imbalance in the positioning of the two eyes.
The aforementioned foods to boost eye vision are not far from our reach, to improve vision we should focus more on eating them. Some vitamins and minerals can help to improve vision such as A, C, and E vitamins, taking them as supplements can also go a long way to preventing eye problems

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