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New Year’s Resolution for Your Eyes: The Best Foods for Eye Health

January 25th, 2019
Best Foods for Eye Health

Are you eating the right food to protect your eyes from cataracts, glaucoma, macular degeneration, and other eye problems?


Several food-related studies show that there is a strong link between eye health and the food you eat. Furthermore, the vitamins and minerals in foods you eat energize your body and protect your vision.


The best thing that we could do for our eyes is to eat food that is low in sugar and saturated fats like fruits and vegetables. It is also important that we take sufficient amount of selenium and minerals. This help shields the retina of the eyes.


When it comes to vision, Vitamins A, C, and E are vital. This combination, plus zinc is outstanding in terms of lowering the risk of many eye issues. In this article, we share with you the best foods for your eye health.



One of the most common problems is having dry eyes. But, if you eat the right amount of omega-3 fatty acids, this will help alleviate this issue. You can get these healthy and nutritious fats every day by eating Salmon.


This type of fish, particularly those caught wild and not cultured or farmed, is one of the best for your eyes. Omega-3 fatty acids, primarily found in wild Salmon, help in the visual development of the retina, which is located at the back part of the eye.


Salmon is also an excellent source of Vitamin D, which helps shield the eyes from macular degeneration. Aside from Salmon, you can get Vitamin D from mackerel and sardines.


eggs for eyesEggs are the humblest but also the most versatile food. Aside from their many uses, eggs are also easy to prepare and source. The yolks of the egg have Vitamin A, zeaxanthin, zinc, and lutein. All of these are essential for the health of the eye.


Vitamin A, for instance, protects the cornea, which is the surface of the eye. Zeaxanthin and lutein reduce the chance of developing serious eye problems especially cataracts and macular degeneration that are acquired as we age. Zinc, on the other hand, helps in the health of another important part of the eye, the retina, and helps you see at the dark or at night time.


Nuts and Legumes

Other foods for eye health are nuts and legumes. Like wild caught Salmon, nuts are an excellent source of Omega-3 fatty acids. It also has a high level of Vitamin E that is essential in protecting the eyes from damages caused by aging. So, include these nuts and legumes on your diet plan – walnuts, cashew, Brazil nuts, lentils, and peanuts.


Almonds, like other seeds and nuts, are also great for eye health. It contains Vitamin E that not only protects the eye but also fights free radicals that destroy healthy tissues in the body. Regularly consuming ample amount of Vitamin E can help prevent cataracts and macular degeneration.


Ideally, each day, you have to take at least 15 mg of Vitamin E or approximately 22 IU. 23 almond nuts are equivalent to a ¼ cup and contain 11 IU. Other nuts and seeds that contain Vitamin E are hazelnuts and sunflower seeds.



Unknown to some, oysters also benefit the eyes. It is a great source of Zinc. This mineral is essential in various processes that our body performs. Zinc helps Vitamin A to reach the retinas of our eyes. If the Vitamin A you ingest does not reach the organs or the parts of the body where it is needed, you will experience fewer benefits, no matter how much your intake. If you are not a fan of oysters, you can still eat other foods that are also rich in Zinc. You can find it in nuts, beans, and even in meat.



carrots for eyesThe most popular food that benefits the eyes is the carrot. Similar to an egg yolk, it contains Vitamin A and beta carotene. These two benefits the cornea or the surface of the eye. It also aids in fighting infections and other eye issues.


Our intestines also utilize beta carotene in order to produce Vitamin A, which helps the eyes to convert light into brainwaves.


Vitamin A is also an important part of the cornea. Deficiency in this vitamin causes approximately 500 thousand children to experience blindness each year.


There are many ways to eat carrots. Some like it fresh an unpeeled, while others love it julienned and are treated as snack sticks. You can also include it in your salads or in your soups.



Kale is a green leafy vegetable which is an excellent source of zeaxanthin and lutein. These two are linked to Beta Carotene and Vitamin A that are essential in protecting the tissues of the eyes from sun damage. They also protect the eyes from age-related eye problems like cataracts and macular degeneration.


You can also eat other green leafy vegetables that are great sources of nutrients. These include yellow squash, spinach, collard greens, broccoli, kiwi, turnip greens, red grapes, corn, honeydew melon, and oranges.


As with lutein, your body will require fat in order to absorb it, the same goes for zeaxanthin. It is safe to eat something with a little healthy fat like a drizzle of olive oil or several slices of avocado. Kale also contains beta carotene, Vitamin C, and other nutrients that benefit the eye.


Schedule Your Eye Check-up

To appreciate the things around you and function at your prime, be conscious of the foods you eat. Eating the right foods for your eyes and regularly visiting your eye doctor will help you enjoy better vision and excellent eye health.

If you are in Jacksonville and you need to see an eye doctor, you can visit us at Trillium Eye Care. Feel free to contact us at 904-379-5450 or set up an appointment by clicking here.

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