13 Foods That Can Help You Maintain Good Eyesight

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What you eat can affect how well you can see

Photo Modified: Flickr / Mark Probst / CC BY 4.0

Some foods promote eye health and reduce the risk of developing eye diseases.

Your vision quality is determined by several different factors, but you may not be aware that your overall health and diet can either help or hurt your eyesight. Even if you are lucky enough to have 20-20 vision, there are certain foods that maintain your eye health.

Click here for the 13 Foods That Maintain Eyesight slideshow.

“Research shows that certain foods containing specific vitamins, minerals, and flavonoids can stave off eye damage,” says Bridget Bennett, nutritionist from Indie Fresh, a healthy food delivery service. “Foods that contain omega-3 fatty acids; vitamins A, C, and E; zinc; and carotenoids are all credited with protecting the eyes. Luckily, most vegetables, fruits, nuts, meats, and fish all naturally contain some of these powerful nutrients.”

Developing a healthy diet will not necessarily change your vision quality, but eating whole foods can help you uphold healthy vision and fend off health problems. “Ocular nutrition is essential to maintain eye health and vision,” says Jason Deviney, doctor of optometry and therapeutic optometrist with Vision Source. “Some foods are rich in offering the right vitamins and nutrients to help you reap benefits from natural diets. Research has shown that a proper diet routine can help prevent a number of eye diseases and vision problems.”

Even though we accept worsening eyesight as part of aging, your lifestyle choices can impact what happens to your body — good and bad. “Following a diet high in antioxidant-rich foods will help nourish your eyes and protect them from free-radical damage,” says Lori Kenyon Farley, certified nutrition consultant and the co-founder of Project Juice. “It will also reduce your chances of developing obesity or diabetes, both of which can negatively affect eyesight.”

We worked with leading nutritionists, eye doctors, and eye surgeons to develop a list of foods that can help you maintain healthy eyesight for years to come.

Açaí

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Açaí berries are full of vitamins and antioxidants.


Açaí is loaded with vitamins A and C,” Bennett says. “This antioxidant-rich food protects the retina from free-radical damage.”

Blueberries

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Blueberries are packed with disease-fighting benefits.


“According to a Tufts University study, blueberries may help to reduce your risk of cataracts, glaucoma, heart disease, cancer, and other conditions,” Deviney says. “Eating blueberries regularly improves vision and strengthens blood vessels in the back of the eyes.” Not only do blueberries help your eyes, but they can also improve your skin.

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