According to the experts at WebMD, one of the best ways to improve your eyesight is by including foods in your daily diet which are high in nutrients such as:
- Beta carotene
- Lutein and zeaxanthin
- Vitamins A, C and E
- Omega-3 fatty acids
Changing your dietary habits to include foods that encourage eye health is one of the best ways to lower your risk of suffering from impaired vision or even blindness as you age.
Beta Carotene and Vitamin A
Beta carotene rich foods contain a naturally occurring pigment the body can convert into vitamin A. These rich foods, which furnish high levels of vitamin A, help prevent the risks associated with vitamin A deficiencies. Vitamin A protects the eyes from the damage caused by free radicals; the cornea is especially vulnerable to diseases caused by a vitamin A deficiency. Additionally, adequate levels of vitamin A are essential to keep the eyes moist and encourage tear production.
According to The World’s Healthiest Foods, to get the biggest bang for your nutritional buck for vitamin A, focus on the following foods (percentage of daily value based on a one-cup serving):
- Carrots – 407.6% daily value (DV)
- Collard greens – 308.3% DV
- Kale – 354.1% DV
- Spinach – 377.3 % DV
- Sweet potatoes – 438.1 % DV
- Turnip greens – 219.6% DV
- Winter squash – 214.1% DV