An old adage notes that your eyes are the window to your soul, but your eyes would be nothing without good nutrition. Many of the foods in your diet influence the health of your eyes and acuity of your eyesight, so pay attention to what you eat for clear eyesight. Speak to your optometrist about the best diet for eye health.
Optic Nerve Atrophy
Your optic nerves can atrophy over time, which can lead to blurry vision, but eating healthy can help ward off this degeneration. Eating kale can improve your optic nerves; this vegetable is full of nutrients critical for eye health. A 1 cup serving of chopped kale provides you with 26,498 mcg of lutein and xeazanthin, considered carotenoids. These compounds ward off optic nerve atrophy involved in macular degeneration as well as cataracts.
Night Vision
Your night vision is quite important, especially for driving, and eating healthy can keep your ability to see in dim light sharp and accurate. Vitamin A has long been known as an important nutrient to combat night blindness, so for best eye health include vitamin A-rich foods in your diet, including sweet potatoes, carrots, hot peppers and dried chili powder. A teaspoon of paprika powder, for instance, contains 1,133 IU of this vitamin, and you also get 436 mg of lutein and xeazanthin.
Cataracts
Cataracts can cloud your vision, triggering proteins on your eye to clump and form a whitish layer over your eye. The American Optometric Association notes that foods high in vitamins A and C can protect your eyes from cataracts as well as slow their formation. Incorporate mustard greens, a spicy, leafy vegetable, into your diet to provide you with the nutrition you need to ward off cataracts and protect your vision. One cup of chopped mustard greens has 39.2 mg of vitamin C and 5,880 IU of vitamin A .
Eye Infections
Eye infections such as pink eye can negatively impact your vision; eating right can shore up your immune system and help you avoid these infections. Vitamin A strengthens the lining of your eyes, an action that helps keep germs from passing into your body through that point, and proteins influence your immune function as well. You can get both of these nutrients by consuming liver. A 100 g portion of braised beef liver provides you with 29 g of protein and 31,714 IU of vitamin A.
References
- Natural Eye Care: Optic Nerve Atrophy
- USDA National Nutrient Database: Kale, Raw
- American Optometric Association: Lutein and Zeaxanthin
- "Proceedings of the National Academy of Sciences of the United States of America"; Vitamin A Deficiency and Night Blindness; J.E. Dowling, et al.; July 1958
- USDA National Nutrient Database: Spices, Paprika
- American Optometric Association: Nutrition and Cataracts
