10 meals that can help improve your sight

10 meals that can help improve your sight
Hopefully many of us have made it through allergy season with our well-being and mental intact. Its haven’t been an easy road to recovery with piles of tissues, vials of lubricating eye drops, bottle nasal spray. And as usual, the schedule by optician always peaks right around time here at the office.

If there is one thing, we locals in Africa know is one the best remedies for fighting allergies, it’s the fact you must eat the local honey. Its much common knowledge the local honey fills your body with the necessary antibiotics to stand against or reduce allergies. Is it not funny how we are quick to access this local wisdom when it comes to things as common as allergies, but when it comes to some meals, we are to eat to prevent macular degeneration, eyes dryness and cataracts not so much?

Most of the time we don’t give much thought to our sight until something goes wrong. Given the fact we are living an age of (information overload), life has become very engaged. Sometimes we are not aware something is broken is broken or malfunctioning until it gives signal, beep, or even go off. In the segment of eyes health care that will headaches, blurry vision, watery eyes symptoms. But still much of what we see can be prevented or kept at bay with a single simple procedure.

Watch what you eat.

One effective and simple procedure you can take in protecting your sight is by been cautious of what you eat. Watch what you eat, we often don’t connect the gap between what we eat and our eyes, but we should. We empower ourselves to better care of our eyes long before a visit to an optician is required.

So, we think we did give you a hand by making available a quick check list, of the meals that are powerful health agents and rich in antioxidants. This way the next time you are out to grab a bite tot eat at the mall shopping for your weekly or monthly meal plans, you will have a head start on what to put among your food list.


Cold-water fish such as tuna, salmon, mackerel and sardines are rich in omega-3 fatty acids, which helps protect against dry eyes, cataracts and macular degeneration. If you don’t eat seafood, you can get a nice supply of omega-3s by taking vegetarian supplements or fish supplements that contain flaxseed oil or black currant seed oil.

Leafy greens

Cale, collard greens and spinach, to the name just a few, are packed full of zeaxanthin and lutein, important plant pigments that can help the stem the development of macular degeneration and cataracts. Peas, broccoli and avocados are good sources of this powerful antioxidant.


The nutrients and vitamins in eggs, including vitamin A and lutein (which helps protect against night blindness and eye dryness), promote eye function and health.

Whole grains

A diet containing meal with a low glycemic index (GI) helps reduce your risk for age related macular degeneration.  Swap quinoa instead of refined carbohydrates brown rice, pasta, whole wheat and whole oats. The vitamin E, niacin and zinc found in whole grains helps promote overall eye health.

Citrus fruits and berries

Grapefruits, oranges, berries and lemon are high in vitamin C, which reduces the risk of macular degeneration and cataracts.


Walnuts, almonds, pistachios – whichever tickles your fancy are high in omega-3 fatty acids and vitamin E that boost your sight.


Black eyed peas, lentils and kidney beans are good sources of zinc and bioflavonoids and helps protect retina and reduces the risk of developing cataracts and macular degeneration.

Flaxseed oil, fish oil and black currant seed oil

These supplements contain omega-3 fatty acid and have a lot of health benefits, including help to control or prevent dry eye syndrome as well as minimize the risk of cataracts and macular degeneration.

Sunflower seeds

Help keep your eyes healthy and free from eye diseases by snacking on sunflowers seeds, they are good sources of zinc and vitamin E.


Lean beef in your diet boost your health eye health. Beef contains zinc, it aids the body system take vitamin and may act a role in minimizing risk of advanced age-related macular degeneration.

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