Best Foods for Healthy Eyes

We all know that carrots are our friends when it comes to helping our vision but you might not be too familiar with other foods that also helps if you’re not too keen on carrots.

Let’s start by clarifying that eating an orange won’t let you ditch your glasses for good, but adding vitamin-rich foods to your diet can help preserve your vision as you age!

Citrus fruits like grapefruit and tangerines, as well as berries like blueberries and strawberries, are all antioxidant-rich and eye-friendly. These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.

Opt for veggies like sweet red peppers, kale, spinach, and leafy greens like collards. They’re packed with lutein and zeaxanthin—antioxidants that lower the risk of developing macular degeneration and cataracts.

The simple fact is that any food that’s high in antioxidants such as vitamin C, lutein, and zeaxanthin can help prevent macular degeneration (a disease that causes vision loss) and cataracts. So am for foods that contain these antioxidants and you’ll be golden!

Carrots are good for your eyes thanks to their beta-carotene, a source of vitamin A that gives them their bright orange color and helps the retina function properly. Other orange foods deliver similar benefits, so if you’re not a fan of carrots, snack on mango, cantaloupe or sweet potato instead.

Foods that are high in omega-3 fatty acids are ideal for protecting your tear film, the liquid layer that coats the eye, and also soothing irritating dry eye symptoms. Heart-healthy fats, such as salmon, tuna, mackerel, anchovies, trout, and flaxseeds will benefit your eyes.

Vitamin E and zinc can help lower your risk of macular degeneration, too. Snack on almonds and spinach for vitamin E and eggs and oysters for zinc. Just remember that it’s best to get your vitamins and minerals from foods as opposed to supplements. One handful (an ounce) of almonds provides about half of your daily dose of E.