5 foods that improve your eyes


I started wearing “corrective lenses” when I was 13 years old. I was told that my glasses would correct my vision, but that did not happen. My vision became worse while my prescription got stronger and my glasses thicker. Even with the corrective lenses, I still had trouble reading up-close and long distance. I had serious refractive errors! I was so frustrated that I decided to undergo lasik eye surgery in 2009. I was fully aware of the risks, but I had no choice. I love to read. I could not let poor vision hinder that!  It’s been 11 years since doing lasik surgery. I’ve not worn glasses since. At 52, I am able to read fine prints without reading glasses. I need a very small prescription for long distance signs on the road, but I am able to drive to familiar places without issues. Overall, my eyes are healthy. Essentially, I eat for my eyes. Sadly, many people who have had lasik eye surgery have either returned for a touch up, or now wear glasses again. I’ve been blessed not to have done both.


Today, I’d like to share with you some foods that I eat very often to keep my eyes healthy, my vision crisp, and improve my overall eye-health. These are my personal suggestions. They are not alternatives to professional advice, and are in no way indicative of the solution to eye health. Please see your eye specialist to check your vision and eye health.

Here are 5 foods that I’ve used to improve my eye health:


1. Carrots

My research into eye health showed that carrots have a compound known as beta-carotene. Beta-carotene is the primary source of vitamin A in the body. According to the World Health Organization, Vitamin A deficiency is one of the leading causes of blindness in the world. So drinking carrot juice has been a staple in my diet for years. I juice a glass of fresh carrot just about 2 or 3 times a week.


2. Spinach

You may have heard of the compound Lutein. Spinach is rich in a lutein. Lutein is one of the pigments present in the retina/macula. Macular pigments are very important for vision and they are vulnerable to degeneration. Overtime, as you age, your eyes become susceptible to macula degeneration and cataracts. Eating lots of green leafy spinach can help you replenish your lutein source. I have seen tremendous results from eating raw spinach. I add a handful in my smoothie every day.


3. Blueberries

Blueberries are rich in anti-oxidants and have anti-viral and anti-inflammatory effects in your body. I add a handful of these amazing fruit in my smoothie daily to enhance immunity, protect the retina against damaging UV rays and protect the eyes from damage and infections.

4. Broccoli

This vegetable is one of the most powerful sources of lutein and zeaxanthin which are also important for improving eyesight. Some people take Lutein and zeaxanthin in supplement form. I used to do that, but I saw very limited results. I add about 3 raw broccoli bulbs to my smoothie often as well.


5. Plant-based Supplements 

In addition to these raw plant sources of nutrients for the eyes, I also take some plant-based vitamins and minerals that have worked wonders for my eyes. These supplements have improved my vision dramatically. I see even better without glasses. If you don’t have time to incorporate the foods we’ve talked about here daily, your best option is to take clean plant-based supplements that work. Reach out to me at www.nicolineambe.com/contact and I’ll share what I personally use.


We only have a set of eyes, and with the increased use of cell phones and digital media, our eyes are constantly at work. It is therefore imperative that you take in foods and vitamins to protect your macular by improving pigment density in that part of the eye to prevent macular degeneration.


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© 2020 by Dr. Nicoline Ambe