Eating Right For Healthy Eyesight

Foods for healthy vision - Hendersonville

What your mom said all those years back is true, carrots do help your eyesight. Orange colored fruits and vegetables contain beta-carotene, a kind of vitamin A, which gives the food its color and helps eye health. But if carrots aren’t your favorite snack, you’re in luck, because there are plenty of other nutritious foods to keep your eyes in great shape.



Leafy vegetables are not just for Popeye-like muscles. They contain antioxidants such as lutein and zeaxanthin, which decrease the risk of macular degeneration and cataracts. They also protect against sunlight, cigarette smoke and air pollution. You can especially find the benefits in kale and spinach, containing more than 20 milligrams of antioxidants.

Cooking about a 10-ounce block of either vegetable can do a lot for the eyes. But, if you’re not a fan of those leafy greens, there are other vegetables, green and not so green, that have similar nutrients:

–    Collards
–    Turnip greens
–    Corn
–    Green peas
–    Broccoli
–    Romaine lettuce
–    Green peas



If you’re hoping to improve eye health, add fruit to the list. It contains among the top sources of vitamin C, which can also help minimize the risk of macular degeneration and cataracts. One cup of orange juice can give you about 124 milligrams of vitamin C and grapefruit juice about 94 milligrams. If you’d rather eat your nutrients instead of drinking them try eating about a half cup of your favorite berries.


Nuts and Seeds

Vitamin E is hard to come by, but nuts and seeds are not. By protecting the cells in our eyes, vitamin E slows the progression of cataracts and macular degeneration. A handful of almonds can provide you with about half the daily dose of the nutrient. Other healthy alternatives are pecans, sunflower seeds, wheat germ, hazelnuts and peanut butter.



Just like those leafy greens, the yolk of eggs is a main source of lutein and zeaxanthin. Eggs are a great source of zinc, a nutrient that aids in reducing the risk of macular degeneration and cataracts. They are an excellent non-meat source of protein as well.



Load up on these essential fatty acids. These small swimmers contain a lot of DHA, a fatty acid in your retina. If you suffer from dry eye syndrome, they can help. They are also great for visual development and retinal function. The best fish for your buck are tuna, trout, salmon, mackerel, and even anchovies.


For other seafood dwellers, it’s the inside that counts. A valuable source of zinc can be found in creatures like shellfish and oysters. This nutrient is imperative to keeping our night vision sharp.