Best food for your Eyes

Carrots may be the food best known for helping your eyes. But other 

foods and their nutrients may be 

more important for keeping your 

eyesight keen as you age.

Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health. They can help prevent cataracts, clouding of your eye lens. They may also fight the most-likely cause of vision loss when you're older: age-related macular degeneration (AMD).

1. Carrots

The famous food that everyone associate eyes with! 

Carrots and other orange-colored fruits and vegetables promote eye health and protect vision.

Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.
But eating your way to good eyesight isn't only about beta-carotene. Though their connection to vision isn't as well-known, several other vitamins and minerals are essential for healthy eyes. 

2. Pumpkin and Sweet Potato

Don't forget deep orange and yellow vegetables and fruits for beta carotene. It converts into vitamin A, which helps prevent night blindness. A small sweet potato, a carrot, or a bowl of pumpkin soup sets you up for the day. Winter squash, kale, and red pepper are other top sources.

3. Leafy greens ; Spinach and Kale

They're packed with lutein and zeaxanthin—antioxidants that,studies show, lower the risk of developing macular degeneration and cataracts.

These antioxidants also protect against eye damage from things like sunlight, cigarette smoke, and air pollution. 

"They get into the lens and retina of your eye, and they are believed to absorb damaging visible light" 

Most people are short on these two nutrients, but it's an easy fix.

"Eating a cooked 10-ounce block of frozen spinach over the course of a week will help lower your risk of age-related eye disease"

Kale has double these nutrients. Collard greens, broccoli, and bright-colored fruits like kiwis and grapes are ways to get them, too.
Other sources include turnip greens, corn, green peas, romaine lettuce, and green beans.

4. Eggs

The yolk is a prime source of lutein and zeaxanthin plus zinc, which 

also helps reduce your macular degeneration risk, according to              
research.

5. Citrus fruits and berries ; Grapefruit, Strawberries, Oranges and Brussels Sprouts

These fruits are powerhouses of vitamin C, which 

has been shown to reduce the risk of 

developing macular degeneration and cataracts.

Vitamin C is a top antioxidant. These foods are among the top sources

of vitamin C. Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day and you're good to go. 

Papaya, oranges, and green peppers are other good sources.

6. Orange juice and grapefruit juice

Yes, vitamin C gets a lot of love as an immune system juggernaut, but did you know it’s also been shown to help minimize the risk of cataracts and age-related macular degeneration? 

With one cup of orange juice, 

you can claim up to 124 milligrams

of vitamin C. Grapefruit juice 

packs about 94 milligrams.

7. Almonds ; Seeds, Nuts, and Wheat Germ

They're filled with vitamin E, which slows macular degeneration 

,research shows. One handful (an ounce) provides about half of your 

daily dose of E.


Vitamins C and E work together 
to keep healthy tissue strong. 

But most of us don't get as much vitamin E as we should from food. 

Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. 

Almonds, pecans, and vegetable oils are also good sources.

8. Fatty fish ; Salmon, Sardines, and Herring

Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty 

acid found in your retina.

Studies have shown than low levels of which have been linked to dry eye syndrome.

The omega-3 fatty acids that keep your heart and brain healthy may also protect your eyes by fighting inflammation and helping cells work better. 

Aim for at least two servings of cold-water fish a week. 

Salmon, sardines, and herring have the most omega-3s, but flounder, halibut, and tuna are also good sources.

9. Oysters and liver

Just two oysters give you more than enough daily zinc, which keeps the retina of your eye in top working order. 

Zinc can also be found in other meats, eggs, peanuts, and whole grains.

Without enough zinc, our eyes can suffer from poor night vision and possibly cataracts. Oysters, liver, red meat, poultry, milk, shellfish, baked beans, and whole grains are valuable sources of zinc.

10. Turkey

Turkey is also rich in zinc (plus the B-vitamin niacin, which specifically protects against cataracts). What’s more, turkey is incredibly versatile and a terrific lean substitute for high-fat beef.

Turkey is a great sandwich stuffer, it’s delicious in a salad, and you can easily use lean ground turkey for burgers, chili and tacos.

Do take care of your eyes!