Best Foods for Healthy Eyes

Eating a healthy, balanced diet is one of the most important things we can do for our general health. The benefits include improved sleep, concentration, skin health and energy. But did you know that a healthy diet also helps with maintaining eye health?

Eye conditions that you may be able to prevent with a healthy diet include:

  • Cataracts
  • Age-related Macular Degeneration (AMD)
  • Glaucoma
  • Dry eyes
  • Poor night vision

Nutrients like lutein, zeaxanthin, Vitamins C and E, omega-3 fatty acids, and beta-carotene are especially important. You could go and spend hundreds on vitamins every day, or just add these yummy (and some not so yummy) foods to your diet.

1. Kale

When an optometrist hears kale, they don’t picture a vegan café or their instagram feed, they picture lutein and zeaxanthin. These vitamins help protect your eyes by filtering damaging wavelengths of light that can damage the retina. Such foods may also help to protect against AMD, the major cause of blindness in the elderly. Not a big fan of kale? Spinach, broccoli, peas, corn and eggs are good alternatives.

2. Salmon

Salmon and other oily fish are high in omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the back of the eye. They can also help prevent dry eyes and AMD.

3. Oranges

Oranges are high in vitamin C, an antioxidant that is critical to eye health. Vitamin C helps keep the blood vessels in your eyes healthy and can prevent, if not delay, cataracts and AMD. If you don’t like oranges, tomatoes and strawberries are good alternatives.

4. Carrots

Yes, your grandmother was right. Carrots are well-known to be good for eye health and are high in beta carotene which the body converts to Vitamin A. Vitamin A helps the eye convert light into a signal that can be transmitted to the brain, allowing people to see under conditions of low light.

Check out these recipes form the Macular Disease Foundation of Australia for some creative ideas!  https://www.mdfoundation.com.au/content/eating-eye-health-recipes