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Nutrition And Eyesight: How Eating The Right Food Can Help You Save Your Vision

In an era where people stare at computer screens, mobile phones, and televisions for hours, eyesight problems have become common and rampant. But by checking your diet, you can correct your eyesight and you may no longer have to squint at the latest post of your favorite celebrity on Instagram. Here are types of foods that work wonders on eyesight:

Lutein-Laden Foods

Lutein is an organic compound that is responsible for the color pigments in fruits and vegetables including tomatoes, carrots, squash, corn, and mangoes. Its importance, however, goes way beyond giving color to food products. According to research, lutein absorbs a harmful ray of light known as blue light. In physics, blue light is classified as a short wavelength and light rays in this group are bad news. Because of their high energy, short wavelengths can force their way to the retina (a layer at the back of the eye that has light-sensitive cells) and cause permanent damage. Lutein, together with another carotenoid known as zeaxanthin, form a yellow pigment in the eye that absorbs the high-energy rays. There is also evidence that lutein protects they eye against muscle degeneration and cataracts, two eye disorders that contribute heavily to poor eyesight. Oranges, broccoli, turnip greens, and leafy greens such as kale are other foods that are highly rich in lutein.


Eating fish at least two times a week might improve your vision and decrease your chances of falling prey to age-related muscular degeneration, also known as AMD. Studies have it that people who consume oily fish are 40% less likely to suffer from AMD. Fish contains omega-3 fatty acids that improve the functions of blood vessels in the major organs of the body including the eye. Tuna and Salmon are two good examples of fish that are packed with omega-3 fatty acids.

But as much as your vision depends on what you eat, it also relies on your lifestyle. You have to reduce or even stop your participation in habits and activities that contribute to poor eyesight. If you are a smoker, for instance, you have to shun the habit since smoking weakens the eye muscles. If you stare at your phone for long hours at night, you must simply stop. Cell phones emit blue light that can damage your eyes. If you are addicted to late night chats, however, you can invest in blue-blocking eyeglasses or you can install an application that filters green/blue light rays.  

For more information or assistance, contact a local eye care specialist.