Raw Red Peppers –
The foods highest in vitamin C per calorie are bell peppers. That’s good for your eye’s blood vessels and may reduce your risk of developing cataracts, according to scientific research. It can be found in a wide variety of fruits and vegetables, such as strawberries, bok choy, cauliflower, and papayas. Since heat degrades vitamin C, opt for raw foods whenever possible. Peppers with vibrant colours also contain vitamins A and E that are good for the eyes.
Sunflower Seeds and Nuts –
Half of the daily vitamin E allowance for adults found in an ounce of these seeds or almonds. Vitamin E, along with other nutrients, has been shown in a sizable study to slow the progression of age-related macular degeneration (AMD). It might also aid in cataract avoidance. Other excellent sources of vitamin E include hazelnuts, peanuts (which are technically legumes), and peanut butter.
Dark, Leafy Greens –
For instance, foods high in both vitamin C and vitamin E include kale, spinach, and collard greens. Zeaxanthin and lutein, two carotenoids, are also present. These plant-based vitamin A supplements reduce your risk of chronic eye conditions like AMD and cataracts. Western diets typically don’t provide enough of them for most people.
Sweet Potatoes –
The beta-carotene found in orange fruits and vegetables, such as sweet potatoes, carrots, cantaloupe, mangos, and apricots, aids in night vision, your eyes’ capacity to adapt to darkness. A sweet potato also contains a small amount of vitamin E and more than half the daily recommended amount of vitamin C.
Beans and Legumes –
Want to slow AMD and maintain your nighttime vision sharpness by choosing a vegetarian, low-fat, high-fiber option? Black-eyed peas, kidney beans, lentils, and chickpeas are also rich in zinc. Additionally, a can of baked beans will work.