Foods That Improve Your Sight

December 4, 2019


Keeping your sight healthy should be among your top priorities, and in order to do that, you need to (aside from not staring into your computer screen all day long), know which foods can provide you with all the nutrients crucial for keeping our eyes healthy.

Jennifer K. Nelson, the director of clinical dietetics and associate professor of nutrition at the Mayo School of Health Sciences in Rochester, has the list of the nutrients you need to pay attention to, but she also gives us the list of foods where you can find them:

  • Vitamins C & E – found in fruits & vegetables
  • Carotenoids – found in kale, sweet potato, paprika…
  • Beta carotene, Lutein and Zeaxanthin – found lemons & oranges
  • Omega-3 fatty acids – found in fish meat (anchovies, herring, mackerel, salmon, sardines, trout, tuna, white fish…)
  • Zinc – found in beef, eggs, lamb, milk, peanuts, pork, and whole grains
  • Vitamin B12 – found in dairy products, eggs, meat, poultry
  • Folate – found in dark leafy greens
  • Vitamin B6 – found in fish, leaver, rice

“Antioxidants, especially lutein, help deter build-up of waste products in the retina, which in turn helps reduce your risk for AMD,” says Nelson.

“Folate and vitamin B6 decrease the presence of the blood chemical homocysteine, which lowers your risk for AMD. Antioxidants also help prevent the cross linking of proteins in the lens which can cause cataracts.”