Millions of people worldwide are affected by cataracts and age-related macular degeneration (AMD) — a leading cause of blindness in individuals ages 55 and older. These conditions are often the result of oxidation and inflammation of the eyes. However, a diet rich in omega-3 fatty acids, zinc, beta-carotene, and vitamins C and E can protect against age-related eye conditions. If you’re looking to improve your vision, begin by incorporating the following foods into your dietary plan.

Healthy Foods That Improve Your Vision

Kale

Riddled with cancer-fighting vitamins and antioxidants, kale is also an excellent source of beta-carotene and rich in both zeaxanthin and lutein. Research suggests that foods rich in the nutrients zeaxanthin and lutein can lower the risk of chronic eye diseases. Bake the leaves into chips, blend it into your morning smoothie, and incorporate it into your dinner salad for a tasty and powerful treat.

Eggs

If you’re on a strict egg white only diet, you may want to reconsider. The yolk contains high levels of zeaxanthin and lutein as well as zinc, which work to lower your AMD risk. Start your morning off right with an omelet, or hard-boil your eggs for added impact.

Spinach

One cup of spinach contains a whopping 20.4 mg of zeaxanthin and lutein. Use it as a salad starter, add it to wraps and sandwiches, and incorporate it into your favorite green smoothie recipe. Fun tip: Cooking spinach helps your body absorb the lutein easier.

Broccoli

Not only is broccoli rich in vitamin C and fiber, but it also contains vision boosting beta-carotene, as well as zeaxanthin and lutein. Add cooked broccoli to pasta dishes and marinara sauces, or toss it into frittatas and omelets.

Bell Peppers

Bell peppers do more than reduce the risk of AMD; they also protect against prostate cancer. Just one cup can cover 100% of your recommended daily vitamin A and C intake. Furthermore, bell peppers are low calorie, fat-free, and able to fill you up fast to help curb hunger.

Do you need eye care? Serving Amherst, OH, and Lorain County patients for nearly 30 years, Eric G. Stocker, OD is a seasoned optometrist specializing in eye exams, eyeglasses, contact lenses, and various diseases. Reach him via the website or call (440) 988-4419 to schedule an appointment today.