19 Foods to Sharpen Vision

Do you fear losing your eyesight? If so, you’re not alone. According to recent research published in the prestigious journal JAMA Ophthalmology, vision loss is Americans’ number one fear, with 88% of the 2,000 surveyed participants saying that they view eye health as critical to overall health.

It makes sense. After all, when you lose your vision, you’re losing a whole lot more…it means losing independence, not being able to read, not being able to properly identify medication, not being able to drive, not being able to enjoy the faces of your loved ones, not being able to appreciate nature and all the world has to offer, and much more.

The good news is that there are several nutrients that can preserve, protect, and even improve vision, and two of the most important are lutein and zeaxanthin.

Often referred to as the macular carotenoids because they are located in the macula, lutein and zeaxanthin act as primary filters of high-energy blue lightand support visual health and acuity by protecting against oxidative stress and inflammation. You can think of lutein and zeaxanthin as “natural sunglasses” because they help shield against the potentially harmful UV rays and free radical damage.

When it comes to eye health, one of the biggest and fastest growing concerns relates to high-energy blue light, which is emitted from computer screens, mobile devices, tablets, televisions, and more. Yes, the same electronic devices—computer screens, mobile devices, tablets, and televisions—that many people spend over 10 HOURS in front of each day.

The good news is that lutein and zeaxanthin absorb blue light and prevent it from penetrating deep into the eye where it increases free radical production and accelerates long-term vision problems. Not surprisingly, higher intakes of lutein and zeaxanthin are associated with better eye health and vision, and the best dietary sources of lutein and zeaxanthin are:

  • Spinach
  • Kale
  • Parsley
  • Romaine lettuce
  • Green peas
  • Squash
  • Brussels sprouts
  • Pistachios
  • Egg yolks
  • Pumpkin
  • Asparagus
  • Broccoli
  • Green beans
  • Oranges
  • Orange and red bell peppers
  • Corn
  • Avocados
  • Tomatoes