Healthy Eyes

As part of your healthy diet, choose plenty of dark leafy green vegetables (such as spinach, kale and collard greens)—foods rich in antioxidants and vitamins A and C. Essential Omega 3 fatty acids are important to your health and the health of the macula, the part of the eye responsible for central vision.

The natural benefits of these foods help preserve your overall health and vision. It’s never too late to start eating well. Some foods are particularly healthy for the eyes and should be included as part of a balanced diet:

• Kale (and other dark leafy green vegetables) are high in lutein and zeaxanthin, nutrients that are believed to lower your risk for conditions such as age-related macular degeneration (AMD) and cataracts. Researchers found that women who had diets high in lutein were 23% less likely to develop cataracts than women whose diets were low in lutein. Spinach, collard and turnip greens also contain high amounts of lutein and zeaxanthin. Other foods that are a good source of these nutrients include eggs, broccoli, peas and corn.
• Salmon (and other foods high in Omega 3 fatty acids) have been shown to reduce the risks of developing eye disease later in life. Researchers found that people with diets high in Omega 3 fatty acids were much less likely to develop AMD. Omega 3 fatty acids are found not only in salmon but also in other cold-water fish such as tuna, sardines and halibut. Flaxseed is also a great source of Omega 3 for those less fond of fish.
• Oranges (and other citrus fruit) are high in an antioxidant critical to eye health—vitamin C. Grapefruits, tangerines, strawberries, papayas and lemons are all a great source of vitamin C. Scientists have found that antioxidants can prevent or delay cataracts and AMD and that the eyes need rather high levels of vitamin C in order to function properly. Peaches, red and green peppers and tomatoes offer similar benefits to your health.
• Black-eyed peas (and other legumes) such as kidney beans, lima beans and peanuts contain zinc—an essential trace mineral that is found in high concentration in the eyes. Researchers suggest that zinc may help protect the eyes from the damaging effects of light. Other good sources of zinc include oysters, beef, pork, lamb, eggs, shellfish, whole grains and wheat germ.
• Carrots (and other deep orange or yellow fruits and veggies, such as apricots, sweet potatoes and cantaloupe) are another healthy addition to your balanced diet. These fruits and vegetables are high in beta-carotene—a nutrient that helps with night vision.