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List of Foods That Keep Your Eyes Healthy

  • Date: 2010/02/27 (Rev. 2019/05/06)
  • Laser Eye Center of Silicon Valley
  • Synopsis : The following list of foods provides good to excellent antioxidant support for healthy eyes.

A deficiency in vitamin A can result in night-blindness and is essential for vision.

Eat a healthy diet rich in fruits and vegetables, herbs, spices and fish.


Main Document

One of the most important things you can do to ensure good eye sight is to eat a healthy diet rich in fruits and vegetables, herbs, spices and fish that supply certain vitamins, carotenoids, minerals and essential fatty acids to your eyes.

A healthy diet provides essential nutrients that help keep your eyes healthy. For example, it's well-known that vitamin A is essential for vision, and a deficiency can result in a disorder called night-blindness.

A diet high in saturated fats and sugar lacks the antioxidants needed for good eye health. A diet high in saturated fats also creates substances that put the health of your eyes at risk, such as arterial plaque, which can cause restricted blood flow in the blood vessels in your eyes. High levels of blood sugar are directly implicated in diabetes-related eye diseases and can increase your risk of developing glaucoma.

Food for Healthy Eyes

The eyes are vascular, so a heart-healthy diet that is low in trans and saturated fat is important to keep the blood vessels of the eyes healthy. Foods that are rich in antioxidants are also known to help protect the eyes from age-related macular degeneration (ARMD), which is the leading cause of blindness among seniors - as well as cataracts and other eye-related conditions.

The following list of foods provides good to excellent antioxidant support for your eyes:

Foods Rich in Antioxidants for Eye Health Antioxidants Related to Eye Health
Eggs, kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, zucchini, corn, garden peas and Brussels sprouts. Lutein & Zeaxanthin
Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange. Vitamin C (ascorbic acid)
Vegetable oils, nuts, green leafy vegetables, sweet potatoes, avocados, wheat germ, and whole grains. Vitamin E
Carrots, sweet potatoes, squash, eggs, and green leafy vegetables. Vitamin A and Beta Carotene
Salmon, sardines, flax seeds, soybeans, and walnuts. Essential Fatty Acids
Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals. Zinc

It is important to note that the freshest fruits and vegetables have the most antioxidants and nutrients available, so if you are lucky enough to be able to buy your produce from a local farmer's market the healthier your eyes will be. Fresh fruit and vegetable juices are an excellent way to get a big antioxidant boost also.

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