Health Topics

Healthy Living

October 2011
Foods That Improve Vision
Dr. Panchali Moitra

Our lifestyle choices and the foods that we choose to put on our plates can have a crucial impact on our overall health, including the health of our eyes.

While a diet high in saturated fat and sugar may increase the risk to many eye diseases; including healthy foods such as whole grains, dark greens and brightly coloured fruits and vegetables help in promoting good eyesight and preventing age related eye damage.

5 foods that improve vision

Dark green leafy vegetables:
Lutein, found in dark green leafy vegetables such as spinach and broccoli is one of the best known eye-protecting antioxidants.

Carrots, pumpkins and berries: Thebrightly coloured, especially red and yellow fruits and vegetables are rich in beta carotenoids (vitamin A), antioxidants and Vitamin C, which are essential for good eye health. It is recommended that people choose a variety of fruits and vegetables in their daily diet to take advantage of the myriad nutrients that each has to offer. The best vegetables for the eyes would be carrots, methi (fenugreek leaves), spinach, sweet potatoes, lettuce leaves and fruits like mangoes, papaya, cherries, peach, and watermelon.

Fish: The omega-3 essential fatty acids found in fish and other sea foods may improve vision by neutralizing free radicals, preventing the formation of new blood vessels and reducing eye inflammation. Studies have shown that people who consumed not only more omega-3 fatty acids, but also fewer omega-6 fatty acids, (found in vegetable oils and processed foods), enjoyed the most benefits. Amongst meats, avoiding red meats would be a good idea as the presence of high saturated fat content may increase the risk of macular degeneration.

Nuts and seeds: Consuming moderate amounts of nuts (almonds, walnuts) and seeds (pumpkin seeds, alsi or flax seeds) are beneficial.

Low fat milk: Taking liberal quantities of natural foods rich in Vitamin A and B2, such as whole milk, curds, and beans is suggested.
Dr. Panchali Moitra is a Nutrition Expert, Weight Management Consultant and Specialist in Alternative Medicine.
  • The information on this site does not constitute medical advice and is not intended to be a substitute for medical care provided by a physician.
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