3 Vision-Improving Foods You Might Not Be Eating Enough Of

Mar 15, 2021 05:12 AM EDT | By Erika Dee (staff@foodworldnews.com)

Eye Health
Certain foods can improve eye vision.
(Photo : Gratisography/Pexels)

Your eye vision is not likely to stay healthy just because you refuse to strain them by reading or using phone screen protectors to keep the glare off your eyes. The eyes, like other parts of the body, can be nourished better with the proper nutrients and diet.

Unfortunately, what people eat these are more influenced, if not by their palate, by their desire to lose/gain weight; It is seldom by the nutritional value they bring, especially to the eyes. A new study shows eye health cannot be underestimated because the condition of one's eyes is actually linked to mortality.

Those with poorer eye vision are said to die earlier, based on a February 2021 meta-analysis published in The Lancet Global Health. They found that the risk of mortality can increase to 89% for those with severe vision impairment. 

That said, you might not be eating these three foods that can protect your eyes and improve your vision, and it is now the time to do so. 

Orange Juice 

(Photo : Photo by freestocks.org from Pexels)
Oranges can improve eye health.

Orange juice is actually not that bad if it can lead to better eye health, compared to all the greens your mom might have called on you to eat to protect your eyes when you were little. Juice is juice, after all! Unfortunately, not everyone drinks orange juice, preferring sodas and other flavored drinks instead. 

According to a registered dietician, Mia Syn, as long as the orange juice is 100% orange juice, it will have carotenoid plant pigments that can stop the production of inflammation in the cells of the body. In turn, this can lead to a reduced risk of age-related macular degeneration, as reported by Eat This!.

The dietitian, however, warned that moderation is still needed. Instead of improving your eye health, drinking too many servings of it can just lead to spiked blood sugar and, eventually, diabetes.

READ MORE: 'Friends' Inspired Ice Cream Is Finally Here

If you do not want juice, then whole oranges are the next best alternative. Oranges, apart from carotenoid-rich (naturally, if its juice is!), are actually filled with fiber, which has the ability to slow the absorption of sugar into the bloodstream.


(Photo : Photo by Laårk Boshoff from Pexels)
Sardines can improve vision health.

Most people do not know sardines can protect the eyes as well as the heart. If you are not eating sardines (because you are not protecting your heart?), then maybe you should now, if it means protecting your peepers. 

"Sardines are a convenient source of bioavailable DHA omega-3 fatty acids, which have anti-inflammatory properties and are important for retinal health," Syn explains. She added that DHA is a form of omega-3 fats that are mainly sourced from fish. 

If sardines is not for you, then alternatives can be salmon, sea bass, and mackerel. They are packed with DHA omega-3 acids, too, per the National Institutes of Health.

Sweet Potatoes 

Sweet Potatoes
(Photo : Photo by Loren Biser from Pexels)
Sweet potatoes can improve vision.

This might catch many by surprise because it's not everyday that we heard people saying sweet potatoes can be good for the eye health. Instead, what people might usually associate with this food is that it is good for weight management. 

But, according to Syn, "'Sweet potatoes are a good source of beta-carotene, which is an antioxidant that our body converts to vitamin A.'" She added that they are also rich in Vitamin A, which is effective in preventing dry eyes and night blindness. 

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