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When you were younger, your parents probably told you that eating carrots would help your eyesight. There is truth to that old wives tale. Carrots, broccoli, Brussels sprouts, bell peppers, and spinach are known as the top super foods to improve vision. This does not mean that your nearsightedness will miraculously recover if you start eating a bushel of carrots per day. It does mean that you may help delay or prevent some eye diseases. These super foods are packed with minerals and antioxidants that can lower your risk of getting cataracts and macular degeneration.

Carrots

Carrots provide beta-carotene which your body changes into vitamin A. Vitamin A not only helps with eye health, but also helps to keep the immune system strong and skin healthy. When your parents told you to eat your carrots, they were right. Mature carrots are a major source of beta-carotene and contain about 5,000 mg of vitamin A. Baby carrots also contain a healthy portion of vitamin A.

It is important to note that lack of vitamin A in the diet has been linked to poor vision especially night vision. Once vitamin A has been restored in the diet, then vision will improve. It will not improve visual acuity, however, such as nearsightedness, farsightedness, or astigmatism. Beta-carotene (provitamin A) is found in colorful fruits and vegetables, and converted into vitamin A in the body. Vitamin A may also be derived from animal foods and is called retinol.

The Three Bs:  Broccoli, Brussels Sprouts, and Bell Peppers

Broccoli, Brussels sprouts, and bell peppers are all considered to be super foods. Each of these vegetables contain tons of vitamin C. Vitamin C supports your immune system and also your vision. It is a powerful antioxidant which protects the cells in the eye from damage. It is known for slowing down and preventing age-related macular degeneration, glaucoma, and cataracts.

Broccoli also contains riboflavin or B2 which is found in the pigment of the retina and helps the eyes to adapt to changes in light. Riboflavin deficiencies can cause the eyes to be overly sensitive to light, inflammation, ocular fatigue, and blurred vision. How many B-veggies do you have to eat? To help protect your vision, you’ll need about a half cup of bell pepper per day or one cup of either broccoli or Brussels sprouts.

Spinach

Spinach is the most super of all of the super foods. You should aim to eat spinach every day in some part of your diet. This leafy green vegetable is full of beta-carotene, anti-oxidants, vitamin C, and lutein. It is the lutein that makes it the best super food out there. Lutein keeps the eyes safe from oxidative stress. It acts like a sunscreen for the eye and absorbs blue-light intensity. Lutein absorbs the damaging UV radiation and allows it to dissipate harmlessly. If you have never heard of lutein, it is an abundant carotenoid found in fruits and vegetables. Lutein has been found in the eyes, the breasts, cervix, and skin. It gets deposited in the macular region of the eye as well as the entire retina and lens.

Conclusion

For optimal eye health and overall health, these are just a few of the super foods found in nature. Other recommended super foods include any leafy green vegetables, blueberries, beans, tomatoes, walnuts, soy, oats, tea (either black or green), turkey, salmon, oranges, pumpkin, and yogurt. To reap the benefits of their nutrition, you’ll need to include these foods in your diet at least three to four times a week. Each is packed with antioxidants, minerals, and vitamins, making them top choices of doctors and nutritionists.