Fatty fish contains essential fatty acids, specifically omega-3s. Omega-3s are a part of every cell membrane and therefore play a key role in every cell in the body.
Nuts
Most nuts are powerhouses, containing high levels of protein, essential fatty acids, and fiber.
SEEDS
Seeds are another rich source of essential fatty acids. They can serve as an alternate source of omega-3s for those that don’t eat fish.
Citrus Fruits
Citrus fruits are rich in vitamin C, another key antioxidant for the eye. Refreshing sources include lemon, lime, grapefruit, and orange.
Leafy Greens
They are rich in key vitamins to improve eyesight. Not only do they contain the antioxidant vitamin C, but they are also packed with lutein, a very important carotenoid for the eyes.
Sweet Potatoes
Sweet potatoes are rich in a few key ocular nutrients: vitamin A, vitamin C, and lutein. Substituting white potatoes for the sweet variety not only decreases glycemic load, but it’s also food for eyesight.
Eggs
Eggs are a great source of vitamin C, E, and lutein. They also contain another carotenoid related to lutein, called zeaxanthin.
Beef
Beef is another good food for eyesight improvement. It’s rich in Zinc, which has been shown to slow the progression of macular degeneration.
Legumes
Legumes are a great source of Zinc as well, and offer a great alternative to meat, with their high protein content. When it comes to foods that improve vision, lentils are some of the healthiest, with no saturated fat and high fiber content.