Show Your Vision Some Love With These Eye-Healthy Foods

by Lance Kugler, MD

To celebrate Valentine’s Day, give a gift that will show anyone you care—dark chocolate. For the chocolate lovers in your life, dark chocolate may have a sweet effect on their vision due to its antioxidants. It has been shown to benefit the heart, the brain, and a recent study shows even our sight can benefit from this sweet treat. Although minor, sensual clarity and contrast sensitivity have been identified as positive effects of dark chocolate consumption. 

Ophthalmologists and optometrists may not be prescribing dark chocolate as medicine for the eyes just yet however the positive effects it has proven to have are promising. Dark chocolate isn’t the only eye-healthy food that can benefit your vision and we recommend packing your diet with a variety of them. Ensuring that your diet is high in fruits, vegetables, and whole grains will be beneficial to your eye health in the future. Here is a list of others that can have a lasting impact on your vision: 

Vitamin A Foods

Vitamin A is an essential nutrient for our eye because it plays a very important role. It protects the surface of our eye which is essential for good vision. Here are some foods rich in Vitamin A: 

  • Salmon
  • Cheddar Cheese
  • Hard-Boiled Eggs
  • Spinach
  • Sweet Red Peppers
  • Carrots
  • Sweet Potatoes
  • Cantaloupe
  • Mango
  • Watermelon

Vitamin C Foods

Vitamin C is an antioxidant that helps protect the body from damage. Vitamin C also plays a key role in the growth and repair of new cell tissue. Here are some foods rich in Vitamin C:

  • Oranges
  • Tangerines
  • Grapefruit
  • Lemons
  • Tomatoes
  • Strawberries
  • Chili Peppers

Vitamin E Foods

Vitamin E is another antioxidant that is important to add to your diet as it helps keep cells healthy. Here are some foods rich in Vitamin C:

  • Avocados
  • Almonds
  • Sunflower Seeds
  • Peanuts
  • Red Sweet Peppers
  • Brazil Nuts
  • Mango
  • Rainbow Trout
  • Snails
  • Lobster

Omega-3 Fatty Acid Foods

According to research, diets rich in omega-3 fatty acids can reduce the risk of developing eye diseases later in life. Foods rich in omega-3 fatty acids are:

  • Salmon
  • Tuna
  • Sardines
  • Halibut
  • Trout
  • Mackerel
  • Oysters
  • Caviar

Leafy Green Foods

Antioxidants found in the pigments of leafy green vegetables help protect the macula. This is a part of the eye that gives us the most detailed vision. Leafy greens rich in these are antioxidants are:

  •  Kale
  • Spinach
  • Romaine Lettuce
  • Parsley
  • Broccoli
  • Peas

Foods High In Zinc

Zinc is a mineral that protects our eyes from light and also helps keep the retina healthy. Foods rich in Zinc are:

  • Black-Eyed Peas
  • Kidney Beans
  • Lima Beans
  • Wheat
  • Rice
  • Oysters
  • Shrimp
  • Chickpeas
  • Cashews
  • Almonds
  • Milk
  • Cheese
  • Eggs
  • Lean Red Meat
  • And last but not least… Dark Chocolate

It’s important to take care of your eyes now to increase the likelihood of better vision and eye health in the future. There is no doubt these eye-healthy foods do have vision benefits and are a great addition to any diet, however they cannot reverse or correct any vision issues that have already set in.

Schedule A Consultation

If you’ve noticed changes in your vision or you’re ready to be done dealing with the hassles of glasses and contacts, call the Kugler Vision team at 402-558-2211. Don’t let anything hold you back from the crisp, clear vision you deserve. We offer seven different vision correction procedures to ensure we can find the perfect solution for each of our patients each individual vision needs. You can also schedule your EyeAnalysisTM consultation by using our convenient online scheduler. A great first step to achieving your best vision possible is by taking our 60 second self-test by clicking the button below.

kugler vision doctor lance kugler

Lance Kugler, MD, is a specialist in vision correction surgery and CEO of Kugler Vision. A proud Omaha native, he is passionate about improving lives through clear vision. Dr. Kugler serves on several national boards, and his practice is recognized internationally as a center of excellence. Dr. Kugler is one of the original founders of the Refractive Surgery Alliance, an international organization comprised of over 350 of the world’s leading vision correction surgeons; he also served as its first president. In 2019, Dr. Kugler was selected as a TEDx speaker, and delivered a talk in Omaha about the worldwide epidemic of nearsightedness and refractive solutions. Dr. Kugler is an associate professor of Refractive Surgery at the University of Nebraska Medical Center’s Truhlsen Eye Institute, has been published in many medical journals, and participates in numerous clinical studies to advance the field of vision correction surgery. Dr. Kugler and his wife are proud parents to five active kids. When he has a spare moment, he enjoys skiing, tennis, travel, and fine coffee.

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