According to a recent article in Reader’s Digest, 50,000 people lose their eyesight every year and 80 million Americans are at risk of eye diseases that cause low vision and blindness. While you can take prescriptions and get surgeries to improve your vision, you should develop healthy eating habits if you want to improve your vision permanently. You should eat a balanced diet when you’re young because right now you still have good vision and as you age your chances of low vision and blindness increase. But if you eat the right foods, you decrease your risk of eye disease and you’re better able to see the things and people you love the most for years to come.
When you fix your oatmeal or waffles, add blueberries to it because according to the Archives of Ophthalmology, those who eat blueberries reduce their chances of getting glaucoma and macular degeneration. Some meal ideas for blueberries include fruit salad, homemade blueberry muffins, blueberry preserves on whole grain bread, blueberry-yogurt smoothies and blueberry bread. Blueberries have antioxidants that strengthen your eyes. Incorporate spinach into your diet because it contains lutein, a nutrient that protects your eyes against cataracts and glaucoma. Red onions benefit your eyes because they contain an antioxidant called quercetin, which prevents cataracts.
Another important way to improve your vision with a balanced diet is to eat foods that are rich in vitamin C such as oranges, lemons, tomatoes and grapefruit. Vitamin A-rich foods such as sweet potatoes, mangoes, bananas and leafy greens will also prevent eye diseases of stealing your eyesight. Here are some ways you can eat more of these foods on a daily basis. You can always drink orange juice but get creative and make an orange-spinach salad with lemon-basil vinaigrette. To make the vinaigrette combine two teaspoons of olive oil and three teaspoons of lemon juice along with crushed basil leaves. Another idea is to mash some bananas and yogurt and eat it as a delicious topping over toasted bread. Finally, you can peel some mangoes, combine it with pineapple juice, and make a fruit juice instead of purchasing sodas.
Your eyes will benefit from omega 3 fatty acid-rich foods, especially fish such as tuna and salmon. When preparing fish for maximum health benefits don’t fry or overcook the fish. One way to benefit from salmon is to grill two pieces of it and serve the salmon with roasted red potatoes or brown rice. Omega 3 fatty acid-rich foods prevent glaucoma, muscular degeneration and blindness very well.