4 Foods for Healthier Eyes

Hint: It’s not burgers, candy bars or ice cream sundaes…

The old saying tells us, “You are what you eat.” We generally mean by this that some foods are better for your health than others and that those of us who want to be healthy need to eat healthfully. More and more science is finding that this is true; certainly it is true for your eye health. Evidence shows that eating the right foods can help prevent dry eye syndrome, macular degeneration, cataracts and diabetic retinopathy.

The top four foods for promoting eye health are fish, nuts, fruits and vegetables. Read on to learn how each of these food promotes healthy vision.

Cold Water Fish
Fish, especially cold water fish, is a great source of omega-3 fatty acids. Although research is still ongoing, evidence suggests that these fatty acids play an important role in preventing Dry Eye Syndrome and Macular Degeneration. Fish with the highest amounts of omega-3 oils include salmon, mackerel, trout, tuna and sardines. Another great source of omega-3 oils are flaxseeds and walnuts. If you don’t like any of those foods, consider taking a fish oil supplement.


Salmon, a great source of omega-3 fatty acids.

Seeds and Nuts
Seeds and nuts provide several nutrients that are important to your eye health. Like fish, some nuts and  seeds are a source of omega 3 fatty acids. Others are a great source of Vitamin E and selenium. Vitamin E is an anti-oxidant that reduces the risk of advanced macular degeneration. There is also evidence that Vitamin E can slow the advance of cataracts. Selenium is a mineral that helps the body to absorb Vitamin E.

Fruits provide nutrients important for eye health, especially vitamins A and C. Vitamin A is critical for vision. Vitamin A deficiency causes night blindness. In developing nations, over 200,000 children go blind due to vitamin A deficiency. Cantaloupe, mangos, papaya, and apricots are all great sources of vitamin A. Studies suggest that high levels of vitamin C can delay onset of cataracts, macular degeneration and possibly even glaucoma. You’ll find plenty of vitamin C in kiwi, strawberries, citrus fruits and melons.


No list of healthy foods for vision would be complete without vegetables. Many vegetables are excellent sources of all the nutrients already discussed above. For instance, kale, spinach and broccoli are wonderful sources of vitamin A. Parsley, Brussels sprouts, tomatoes and cabbage all contain vitamin C. Asparagus and spinach contain vitamin E.

Many vegetable also provide lutein and zeaxanthin. These are nutrients that have recently been shown to protect against macular degeneration. Again, the best sources of these nutrients are green leafy vegetables such as spinach, collard greens and kale. Other sources include peas, corn and zucchini.

Eat fish for their omega-3 oils, nuts for vitamin E, fruits for vitamins C and A, and vegetables for lutein, zeaxanthin and all the other vitamins.

You owe it to yourself and to the ones you love. Do what you can to ensure a lifetime of healthy eyesight! Get Informed!

The best way to ensure a lifetime of healthy vision is to get informed. Order your free subscription to Insight Eye Health Monthly by registering at www.FamilyVisionCenterNJ.com.

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