Foods For Vision

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foods-for-vision-top-10Top 10 List Of Foods For Vision

What we breathe, drink, and eat helps us maintain our biochemical composition and our body functions. Water, not strictly considered a food, should be the most important constituent in our diet and we should drink six glasses of water a day while minimizing caffeinated and sugar-laden drinks. With the degradation of the soil, contaminated with pesticides and manufacturing chemicals, as well as processed food, we must be selective in terms of the foods we eat.

Here, then, are my top recommendations for food for vision:

Cold water fish (sardines, cod, mackerel, and tuna)

Cold water fish are an excellent source of DHA, which provides structural support to cell membranes, and is recommended for dry eyes, treatment for macular degeneration, and sight preservation.

Spinach, kale, and green leafy vegetables

These plants are rich in carotenoids, especially lutein and zeaxanthin. Lutein, a yellow pigment, protects the macula from sun damage and from blue light.


Eggs are rich in cysteine, sulfur, lecithin, amino acids, and lutein. Sulfur containing compounds protect the lens of the eye from cataract formation.

Garlic, onions, shallots, and capers

These items are also rich in sulfur, which is necessary for the production of glutathione, an important antioxidant for the lens of the eye and the whole body.


Low in fat, rich in protein, soy has become a staple in vegetarian diets. Soy contains essential fatty acids, phytoestrogens, vitamin E, and natural anti-inflammatory agents.

Fruits and vegetables

Our mothers always told us about these — they were right. Fruits and vegetables contain vitamin A, C, and E and beta-carotene. The yellow vegetables, such as carrots and squash, are important for daytime vision.

Blueberries and grapes

These foods contain anthocyanins, which improve night vision. A cup full of blueberries, huckleberry jam, or 100 mg bilberry supplement (contained in Cooper Complete Skin & Eye Formula) should improve dark adaptation within 30 minutes.


Wine, known to have a cardioprotective effect, has many important nutrients that protect vision Needless to say, moderation is always important.

Nuts and berries

These are nature’s most concentrated food sources. Grains, such as flaxseed, are high in the beneficial omega-3 fatty acids, which help lower cholesterol and stabilize cell membranes.

Virgin olive oil

This is a mono-unsaturated oil, and is a healthy alternative to butter and margarine.

Article by Dr. Rob Abel, Jr., a nationally renowned teacher of conventional eye therapy, co-founded the alternative medicine curriculum at Thomas Jefferson University where he is a former clinical professor of ophthalmology. Dr. Abel is a member of the Cooper Complete nutritional consultant board, and he was instrumental in the development of Cooper Complete Eye Health.
Article provided by Cooper Complete team.

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