Top Foods for Eye Health

It is essential to protect our vision. Some vision changes are a natural part of aging. But regular exercise, wearing UVA/UVB protecting sunglasses and avoiding smoking are important to support our eye health.

Regular eye exams are important. In addition, we can help protect and preserve the health of our eyes by eating the right foods for eye health.

Eggs

Egg yolks are an excellent source of both lutein and zeaxanthin, which are carotenoids that help protect eyes from oxidative stress and help reduce the risk of certain age-related eye concerns. Since these carotenoids are absorbed more efficiently by the body when consumed with fat, the fat content in egg yolks makes them an ideal source of these eye-protecting nutrients and one of the best foods for eye health. 

Dark, Leafy Vegetables

Spinach, kale, broccoli and other dark greens help protect our eyes because they are high in vitamin C and beta-carotene and dark greens contain both lutein and zeaxanthin. All of these nutrients for eye health add up to a protective antioxidant effect for our eyes, helping shield them from UV rays.

Orange-colored Fruits and Vegetables

The pigments in orange-colored fruits and vegetables come from beta-carotene, a type of vitamin A, which is critical for vision. It helps protect our eyes, helps guard against age-related eye issues and supports the functioning of the cornea. Carrots, sweet potatoes, squash, mangos, cantaloupe, peppers and apricots are all sources of vitamin A and great foods for healthy eyesight.

Fatty Fish

Two crucial omega-3 fatty acids are found in fatty fish — EPA and DHA. Studies have shown that people with diets high in omega-3 have fewer age-related macular issues. In fact, the people studied were a whopping 40% less likely to have age-related eye issues than people with very little omega-3 in their diets. The lower risk was associated with eating at least two servings per week of fish high in omega-3 fatty acids such as salmon, tuna, halibut, herring or other oily fish.

Citrus and Berries

Citrus fruits and berries are high in vitamin C, one of the best vitamins for eye health as well as citrus bioflavonoids and other antioxidants. These antioxidants play a role in slowing the progression of age-related eye concerns and studies have shown that high dietary intakes of vitamin C are associated with lower risks of developing some eye diseases. Darker berries, like bilberries and blueberries, contain anthocyanosides, a type of plant pigment with potentially positive effects for protecting the retina.

 

Besides, other foods that are good for our eyes include corn, avocados, tomatoes and spices such as cayenne pepper or paprika, which are all sources of lutein and zeaxanthin.