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Top Foods for Eye Health

January 29, 2013

Your mom probably told you that carrots are good for your eyes. She was right! But the list doesn’t stop there. Eating a diet rich in eye-friendly vitamins and minerals can stave off eye diseases like Cataracts and Macular Degeneration and keep those pretty peepers happy and healthy. The most important foods for your eyes are rich in the antioxidants beta carotene, vitamin C, vitamin E, lutein and zeaxanthin, plus zinc and omega-3 fats. Below we’ve listed some of our favorite foods that are also good for your eyes.



 This crunchy snack is simply packed full of lutein and zeaxanthin, which protect against retinal damage, the onset of cataracts and age-related macular degeneration. Other foods rich in the antioxidants are spinach, collards and turnip greens.  These nutritious and low calorie greens are perfect in a salad, but are also yummy sautéed or steamed.



Ah Salmon. You can just add eye care to the list of things this super-food can do for your body. It’s rich in two types of omega-3 fatty acids- DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which not only slow down eye diseases but also protect against dry eye syndrome.



Yes, I know. You saw it coming.  But carrots really are full of beta carotene, an antioxidant that helps reduce your risk of macular degeneration and cataracts. Blend them into a nutritious smoothie or dip them in your favorite dressing.


Bell Peppers

These multi-colored munchies are chock-full of Vitamin C, a valuable vitamin for Eye health. It not only forms collagen and keeps the delicate capillaries in the cornea healthy, but Vitamin C also reduces your risk of cataracts and macular degeneration.



Peanuts make the list for their abundance in Vitamin E, another antioxidant that protects the eyes from free-radical damage. They are also rich in Resvesteral, a compound that prevents the development of abnormal blood vessels.  So treat your eyes to a PB&J or sprinkle a few peanuts in your favorite stir fry or salad.


Kidney Beans

Trouble seeing at night? Try Kidney Beans. These babies are choc-full of zinc, a super important mineral for eye health which helps to get vitamin A from the liver to the retina so it can produce eye-protecting melanin. These little miracles not only prevent the onset of nasty diseases like cataracts, they can help with your night vision too.

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