10 Foods That Are Good for Your Eyes

Red pepper

Bell pepper gives you plenty of vitamin C for each calorie. That is good for the blood vessels in your eyes, and science suggests that it may reduce the risk of developing cataracts. It is found in many vegetables and fruits, including bok choy, cauliflower, papayas, and strawberries. Heat will break down vitamin C, so go green if you can. Brightly colored peppers and packed with vitamins A and E that are good for the eyes.

Sunflower Seeds and Peanuts

An ounce of these seeds or almonds is about half the amount of vitamin E USDA recommends for adults each day. Extensive research has found that vitamin E, along with other nutrients, can help prevent age-related macular degeneration (AMD) degeneration. It may also help prevent coagulation. Hazelnuts, nuts (technically legumes), and peanut butter are also good sources of vitamin E.

Dark  Green, Leafy

Kale, spinach, and collard greens, for example, are rich in both vitamins C and E. They also contain the carotenoids lutein and zeaxanthin. These plant-derived forms of vitamin A reduce the risk of chronic eye diseases, including AMD and cataracts. Most Westerners do not get enough of it.


Your retina needs two types of omega-3 fatty acids to function properly: DHA and EPA. You can find both oily fish, such as salmon, tuna, and trout, as well as other seafood. Omega-3s also appear to protect your eyes from AMD and glaucoma. Low levels of these fatty acids have been linked to dry eyes.


Orange fruits and vegetables – such as sweet potatoes, carrots, cantaloupe, mangoes, and apricots – are high in beta-carotene, a type of vitamin A that helps your eyes see at night, and your eyes are accustomed to the dark. One sweet potato also has more than half the amount of vitamin C you need per day and less vitamin E.

Small Meat and Chicken

Zinc delivers vitamin A from your liver to your retina, where it is used to make the protective pigment melanin. Oysters have more zinc per serving than any other food, but you do not have to be a shellfish lover to get enough: Beef, pork, and chicken (both black and brown) are all good sources.

Beans And Beans
Prefer a vegetarian, low-fat, high-fiber option to help keep your vision sharp at night and slow-moving AMD? Chickpeas are also high in zinc, such as black-eyed peas, kidney beans, and lentils. A can of baked beans will do the job, too.

It is an excellent package: Zinc in the egg will help your body use lutein and zeaxanthin from its yolk. The yellow-orange color of this compound blocks harmful blue light from damaging your retina. They help increase the amount of protective pigment in the macula, the part of your eye that controls visual acuity.

Your body cannot make lutein and zeaxanthin, but you can get them from squash all year round. Summer squash also contains vitamin C and zinc. The winter variety will provide you with vitamins A and C and omega-3 fatty acids, too.

Broccoli and Brussels Sprouts
These related vegetables come with another winning combination of nutrients: vitamin A (such as lutein, zeaxanthin, and beta-carotene), vitamin C, and vitamin E. They are all antioxidants that protect the cells in your eyes from free radicals, type. of unstable molecules that break down healthy tissue. Your retina is very vulnerable.

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