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Top 10 Foods to Boost Your Eyesight

Discussion in 'Ophthalmology' started by Egyptian Doctor, Oct 5, 2013.

  1. Egyptian Doctor

    Egyptian Doctor Moderator Verified Doctor

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    1- Spinach: Toss these lutein superstars into lasagna, layer leaves in sandwiches or even blend in a smoothie (you won’t taste it mixed with fruit!). Just 10 milligrams of lutein per day—about 1/2 cup spinach—can help prevent vision loss, research has proven.

    2- Broccoli:
    The green veggies, delicious in salads, soups or these twice-baked potatoes (yum!), pack a one-two punch of vitamin C and lutein.

    3- Citrus fruits:
    Slice up an orange or grapefruit as a side with your lunch salad or sandwich for some vitamin C.

    4- Nuts:
    High in both omega-3 fatty acids (which may help prevent dry eyes) and vitamin E, nuts like almonds and cashews are great picks. Snack on an ounce or mix a tablespoon into your morning oatmeal or yogurt.

    5- Seafood:
    Many fish are naturally rich in omega-3 fats. Try salmon or arctic char for the largest dose, and find some of our favorite seafood recipes here.

    6- Bell peppers:
    Serve in a stir-fry or dip in hummus more vitamin C in your diet. One red bell pepper provides 240 percent of your recommended daily amount of the vitamin!

    7- Avocado:
    Mash them up in guacamole or slice on top of a sandwich for some hunger-fighting healthy fats and peeper-promoting vitamin E.

    8- Carrots:
    Bugs Bunny was on to something…beta carotene was actually named after carrots since the veggies are such an ample source. Throw slices or coins into salads, pasta primavera or soups.

    9- Sweet Potatoes:
    Another super source of beta carotene, these tubers are tasty in mashes (swap for basic white potatoes) or baked in the oven as healthier fries.

    10- Whole grains:
    You’ve heard that going whole is better for more fiber, but foods like whole-wheat breads, pastas and cereals also pack zinc and selenium. Serve that bell pepper stir-fry over brown rice for a meal that’s a feast for the eyes.

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