Eye Health Foods
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Nuts – The vitamin E found in almonds, peanuts, cashews and other nuts is found to protect the eye’s cells from free radicals that 
can break down the eye’s healthy tissue.
Oranges – Vitamin C is a major component that promotes healthy eyes because it keeps the blood vessels healthy and can lower the risk of developing cataracts.
Spinach – This eye vitamin superfood contains vitamin C, beta-carotene and two other nutrients that protect the eyes from harmful blue light, and can lessen the risk of macular degeneration and cataracts.
Salmon – The DHA, or fatty acids, found in many types of fish can prevent dry eye syndrome.
Red meat – Zinc is a great vitamin for eye health because it delivers vitamin A to the retina from the liver, producing melanin that protects the eye’s pigment. The lack of zinc can lead to problems in vision including cataracts and night vision issues.
Carrots – Carrots do contain the beneficial nutrient, vitamin A, but do not have an overall affect of improving vision.
Taking a daily multivitamin and mineral supplement can also help fill in the nutritional gaps in a less-than-optimal diet and may help protect you from degenerative diseases, including macular degeneration and cataracts. It’s important to always check with your eye doctor, before beginning to take any dietary supplement.
Making these foods a part of your daily diet will ensure you’re getting sufficient nutrition for eye health. If you would like more information about a healthy diet for your eyes, contact your eye doctor.
Health Tips
You can help keep your eyes healthier by eating foods that are rich in certain vitamins and nutrients. Colorful fruits and vegetables that are bursting with Vitamin A, C, D, E, beta-carotene and zinc will give your eyes a healthy boost. Omega-3 fatty acids from fish and flavonoids from tea, red wine and berries are great, too!
Did you know that certain foods can help protect your eyes and retinas from macular degeneration and age-related vision loss? Carrots aren’t the only answer.
Foods to Boost Eye Health | Everyday Health
Everyday Health – Jun 24, 2015 – Mom’s advice of “eat your carrots, they’re good for your eyes” was apparently right on target. But it turns out that many other foods — from blueberries to salmon to yogurt — are good for eye health, too.
The food you eat can cause ups and downs in blood sugar levels, and over time uncontrolled blood sugar can lead to common diabetes complications such as diabetic retinopathy. “Foods that have a high glycemic index and can impact blood sugar levels — foods with many simple sugars such as fruit juice or most processed foods — can be harmful,” says Raj K. Maturi, MD, a retina specialist and clinical spokesperson for the American Academy of Ophthalmology. But low glycemic index foods — such as legumes and dried beans, non-starchy vegetables, some whole grains, and non-tropical fruits — are helpful in managing blood sugar and promoting eye health.
Recent research supports this. In a study published in the November-December 2014 issue of the Journal of Diabetes and Its Complications, researchers looked at data from 381 participants with diabetes to discern the relationship between their eye health and their dietary intake of flavonoid-rich fruits and vegetables. The researchers found that the participants who ate lots of fruits and vegetables had lower levels of inflammation and were less likely to have diabetic retinopathy than those who ate fewer vegetables and fruits were.
Antioxidants called flavonoids, which are compounds made by certain plants, work to protect the eyes the same way they protect other areas of the body. “Flavonoids are thought to fight harmful molecules called free radicals, which can damage a cell’s DNA and may trigger some forms of cancer and other diseases,” says Rene Ficek, RD, a dietitian with Seattle Sutton’s Healthy Eating.
Eye Health: What to Eat
With the connection between antioxidants and eye health in mind, here are eight of the most important foods and nutrients for eye health:
Berries. Antioxidant-rich foods help to neutralize harmful free radicals in the body, and berries are some of the best sources of antioxidants, Dr. Maturi says. Berries are nutrient-rich with few excess calories and sugar. Red, blue, and purple berries (and other plants) are good sources of water-soluble antioxidants, which can help protect against eye damage.
Kale. This leafy green is rich in both lutein and zeaxanthin, antioxidants that are concentrated in the macula of your eye and help absorb harmful high-energy light waves. “These antioxidants protect against eye damage from things like sunlight, cigarette smoke, and air pollution,” Ficek says.
Cooked spinach. “Spinach is chock-full of lutein, zeaxanthin, and vitamin E — all of which are good for eye health,” says Neal G. Malik, RD, a dietitian with the University of California, Riverside
Foods rich in vitamin C. “Vitamin C is a top antioxidant and good for eye health,” Ficek says. It helps protect blood vessels, including those found in the eye. Good sources of vitamin C include grapefruit, Brussels sprouts, broccoli, strawberries, papaya, oranges, and green peppers.
