When it comes to losing weight and improving your overall health, what you eat can play a major role. Consuming nutrient-rich foods that support weight loss can help you lose weight, reduce inflammation, and improve your vision.

Here are six foods that you can incorporate into your diet to support weight loss and boost your vision:.

1. Berries

Berries are low in calories and high in antioxidants. The antioxidants in berries help to reduce inflammation, which can lead to weight gain. Plus, they contain anthocyanins, which can improve your vision by reducing inflammation in the eyes.

Blueberries are particularly high in anthocyanins and have been shown to improve vision in people with cataracts and age-related macular degeneration. Other berries that are high in anthocyanins include blackberries, raspberries, and strawberries.

2. Leafy Greens

Leafy greens are rich in vitamins and minerals that support weight loss and promote healthy vision. They are low in calories and high in fiber, which can help you feel full for longer periods, reducing your overall calorie intake.

Leafy greens like kale, spinach, and collards are also high in carotenoids like lutein and zeaxanthin, which help to protect the eyes against damage from blue light and reduce the risk of age-related macular degeneration and cataracts.

3. Legumes

Legumes like beans, lentils, and chickpeas are high in protein, fiber, and complex carbohydrates. These nutrients can help you feel full and satisfied, reducing your overall calorie intake and supporting weight loss.

Legumes also contain zinc and vitamin A, which are important for maintaining healthy vision. Zinc is essential for the production of melanin, the pigment that protects the eyes from damage caused by UV radiation.

Vitamin A is necessary for the production of the visual pigment rhodopsin.

4. Nuts and Seeds

Nuts and seeds are a great source of healthy fats, fiber, and protein. They can help you feel full and satisfied and reduce your overall calorie intake. Plus, they contain essential vitamins and minerals that support healthy vision.

Almonds, for example, are high in vitamin E, which has been shown to reduce the risk of age-related macular degeneration and cataracts. Walnuts are high in omega-3 fatty acids, which can reduce inflammation in the eyes and improve visual acuity.

5. Whole Grains

Whole grains are complex carbohydrates that are high in fiber and other nutrients. They can help you feel full and satisfied, reducing your overall calorie intake and supporting weight loss.

Plus, they contain nutrients that are important for maintaining healthy vision.

Whole grains like brown rice and quinoa are high in zinc and vitamin E, both of which are essential for healthy vision. Whole grains are also a good source of thiamine and niacin, which help to protect the eyes against damage from UV radiation.

6. Fish

Fish is high in protein and omega-3 fatty acids, which can help you feel full and satisfied while reducing inflammation in the body and improving visual acuity.

Fatty fish like salmon, tuna, and mackerel are particularly high in omega-3 fatty acids, which have been shown to reduce the risk of age-related macular degeneration and cataracts.

They also contain vitamin D, which is important for maintaining healthy vision.

Conclusion

By incorporating these six nutrient-rich foods into your diet, you can support weight loss and improve your vision.

Berries, leafy greens, legumes, nuts and seeds, whole grains, and fish all offer unique nutrients that can protect your eyes and support healthy vision while promoting weight loss.