Foods to Include In Your Diet for Eye Health


Eye Health: You know that carrots are good for your eyes as they are a rich source of beta carotene. There are three other lesser known carotenoids that are also powerful antioxidants and are beneficial for good eye health, especially as we grow older.


Lutein is a powerful antioxidant primarily found in dark leafy vegetables such as kale, watercress, spinach and collard greens. It is also found in egg yolks and shrimp. This nutrient cannot be manufactured by the body. The only way it can be obtained is through the diet or by taking a supplement.

Lutein is highly concentrated in the part of the retina called the macula, especially on the edges. Studies have shown that participants taking lutein were able to prevent their cataracts from progressing. It also protects the macula from the damaging effects of the sun.

Zeaxanthin is also found in green vegetables. However, it is abundant in yellow corn, oranges and tangerines. This antioxidant is located in the center of the macula. That area of the eye is responsible for acuity and sharp vision.

Zeaxanthin and lutein work together to absorb excess ultraviolet light that enter the eye. These two important nutrients are able to protect the retina from free radical damage. If the macula of the retina gets damaged it becomes more susceptible to macular degeneration. Zeaxanthin may also help to improve central vision and acuity. Animal studies have shown that these nutrients are able to increase the concentration of macular pigments, thus building more healthy eyes. 

Cyanidin-3-gluconate (C3G) is found in blackberries and black currants. This important nutrient is able to restore the molecules that help us see better in the dark. C3G is extremely protective to the retina. Clinical studies have shown that volunteers ingesting C3G reported to have noticed a marked improvement in their night vision.

As we age, the ability to see in the dark becomes more difficult. It is a known fact many car fatalities in the US occur at night. In addition, falls are the primary cause of injury and death in the elderly, many of these falls occur at night. This nutrient is also able to relieve eye strain for those who spend long hours at a computer.

Food List – 10 Foods that improve eye health:

  1. Avocados are a rich source of lutein, important in the prevention of macular degeneration associated with aging and cataracts. Avocados are also great sources of eye supporting nutrition including: vitamins A, E, and B6.
  2. Carrots – as mentioned previously, carrots contain ample amounts of beta carotene and pro-vitamin A.
  3. Broccoli – is a good source of vitamin C, calcium, and lutein.
  4. Kale – is a good source of vitamin A, lutein and other eye nutrients.
  5. Spinach – is a valuable source of vitamin A and zeaxanthin.
  6. Tomatoes -are high in vitamin C and lycopene, important eye nutrients
  7. Garlic – contains a variety of ingredients for eye health including: selenium, vitamin C, and quercetin.
  8. Sunflower Seeds – contain selenium and other eye nutrients that prevent cataracts.
  9. Papayas – are rich sources of Vitamin A.
  10. Brazil Nuts – are high in selenium.

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