Many of you turn to traditional remedies and eye care practices when it comes to maintaining good eye health and preserving your eyesight. But you can take care of your eye health with your daily diet as well. Did you know several plant-based foods have been scientifically proven to benefit your vision and eye health?
Yes, you read that right! You can support your eye health and avoid various eye issues by incorporating certain fruits, vegetables, and nuts into your diet. Moreover, if you have kids, you can ensure the proper development of their vision by serving them these healthy fruits and veggies. Want to know more? Keep reading!
Top 7 Vegan Foods for Eyesight
Let’s explore these 7 plant-based foods that experts believe provide critical nutrition for eyes in abundance.
- Orange Veggies
What comes to mind first when you think about orange vegetables? Carrots, correct? But carrots aren’t the only orange vegetables high in this vitamin. Sweet potatoes, orange peppers, and pumpkin are also high in it.
However, carrots are particularly good for your eyes because they contain beta-carotene, which is turned into vitamin A in your body. According to research, combining beta carotene with other antioxidants may lessen the chance of vision decline caused by macular degeneration or age-related vision loss.
- Leafy Greens
Leafy greens such as spinach, kale, and collard greens are popular in the health sector and extremely helpful to your eyes. They are high in antioxidants, such as lutein and zeaxanthin.
These antioxidants protect your vision and eye health from UV radiation and age-related degeneration. So, to promote your eye health, include enough leafy greens in your diet.
- Plant-Sourced Omegas
Omega-3 fatty acids provide several health advantages and play an important role in maintaining eye health. While most people identify omega-3 fatty acids with fish, there are other plant-based alternatives.
Flaxseeds, chia seeds, and walnuts are excellent foods to improve eyesight as they are rich in omega-3 fatty acids. These healthy fats aid in the prevention of dry eyes and support general eye health.
- Black Currants
Although black currants are not as often consumed as other berries, they are high in eye-protective elements. These little fruits are rich in anthocyanins, which aid in improving blood circulation in the eyes and strengthening the retina.
Furthermore, black currants are a good source of vitamin C, which is necessary for the health of blood vessels in the eyes.
- Bilberry/Blueberry
Bilberries and blueberries contain antioxidants and are believed to be an essential part of a well-balanced vegan diet. Anthocyanins are also present in these berries. They are the antioxidants that improve night vision and protect against age-related eye issues.
So, the next time you’re craving something sweet, grab a handful of tasty and visually appealing bilberries or blueberries.
- Tree Nuts
A healthy diet for the eyes is incomplete without tree nuts. They are not only high in protein and healthy fats, but they are also good for your eyes. Vitamin E and omega-3 fatty acids are abundant in almonds, pistachios, and walnuts.
Vitamin E functions as an antioxidant, protecting the cells in your eyes from free radical damage. Including a variety of tree nuts in your diet can help you maintain good eye health.
- Citrus Fruit
Citrus fruits such as oranges, lemons, and grapefruits are refreshing and good for your vision and eye health. These fruits are high in vitamin C, a potent antioxidant that lowers the incidence of cataracts and macular degeneration.
So, for an extra rush of eye-friendly nutrients, start your day with a glass of freshly squeezed orange juice or lemon water or add citrus segments to your salads.
Super Foods for Your Vision
If you find incorporating a well-balanced vegan diet into your regular diet difficult, consider using an organic green juice powder. It’s high in natural beta-carotene and other minerals that are beneficial to your eyes. You may reap the advantages of many nutritious superfoods with just one scoop.
One of the significant benefits of being vegan is that plant extracts include all of the cofactors required for your body to absorb and use nutrients, such as vitamins, minerals, and enzymes. So, feed your eyes with superfoods and provide them with much-needed nutrition!
When Should You Visit Your Eye Doctor?
Caring for your eyes is crucial for maintaining good vision and overall well-being. The food categories of a vegan diet for eyesight mentioned above are rich in essential vitamins and minerals that promote healthy eyes and sharp vision.
However, you must never forget that while a vegan diet is great for your eyesight, it should not replace medical treatment. If you experience symptoms such as cloudy vision, increased brightness, halos, or difficulty distinguishing colours, it is important to consult your doctor immediately.
In addition, maintaining a healthy and balanced diet for eyesight is non-negotiable. Consider reducing sugar consumption and opting for whole grains such as quinoa, steel-cut oats, and brown rice.
So, go ahead and load up your plate with orange veggies, leafy greens, plant-sourced omegas, black currants, bilberries/blueberries, tree nuts, and citrus fruits. Your eyes will thank you for it!