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.
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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.
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.
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
4. Salmon
5. Avocado
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%
7. Broccoli
- Carbs
- Protein
- Fat
- Fiber
- Vitamin C
- Vitamin A
- Vitamin K
- Vitamin B9 (Folate)
- Potassium
- Phosphorus
- Selenium.
- Broccoli is a good source of multi-vital antioxidants that may help in maintaining healthy body cells and tissues.
- It is a good source of sources bioactive compounds proven to be potent in fighting inflammation. More research is needed to confirm this.
- 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
- Oats.
- Barley.
- Rye.
- Sorghum.
- Corn.
- Quinoa.
- 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 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
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
- 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.
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