Our eyes do a lot of heavy lifting every day, and it’s about time that we make food choices that benefit them. Make a difference in how well your eyes hold up over time by exploring these 10 eye-loving foods you can eat. Your vision (and taste buds) will thank you.
10. Oranges
That’s right, oranges and other citrus fruits are high in vitamin C, which supports healthy blood vessels in the eyes. Vitamin C also helps recharge other antioxidants like vitamin E, so they can keep protecting your eyes. Enjoy oranges as a snack, juice, or add slices to your salads.
9. Kale
Kale is rich in lutein and zeaxanthin, which are antioxidants that act as internal sunglasses. Meaning, they help your eyes filter harmful UV and blue light. Kale is also a rich source of vitamin K and vitamin C, which helps your immune function and bone health. It’s time to bake kale into crispy chips. It’s surprisingly good!
8. Sunflower Seeds
Sunflower seeds are tiny but mighty sources of vitamin E, which helps protect your eye cells from oxidative stress. These seeds also contain zinc and selenium. which support overall eye function. A small handful of sunflower seeds a few times a week can benefit your long-term eye health.
7. Red Bell Peppers
Red bell peppers are also excellent sources of vitamin C, delivering an amount that’s higher than what you’d get from oranges! As mentioned, this vitamin maintains healthy blood vessels in the eyes and may lower the risk of cataracts. Peppers also have beta-carotene and vitamin A, further making them an effective option for eye health.
6. Eggs
One of the most humble foods out there is also beneficial for vision protection. Egg yolks contain both lutein and zeaxanthin as well as zinc, which helps you absorb these antioxidants more efficiently. Eggs are super easy to work into any meal, making them a practical and affordable vision-friendly food.
5. Sweet Potatoes
Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A. Just one medium-sized baked sweet potato can give you over 150% of daily vitamin A needs! Sweet potatoes are also rich in vitamin C and fiber, boosting your immune system and ensuring good digestive health.
4. Blueberries
Love adding blueberries to your oatmeal, yogurt, and smoothies? Well, just keep doing that, because blueberries are loaded with anthocyanins. These are antioxidants that help protect your eyes from oxidative stress and improve the blood flow to your retina. Blueberries are also rich in vitamin C, offering additional support to your eyes’ connective tissues.
3. Salmon
Salmon is one of the richest sources of omega-3 fatty acids, which help protect the retina from dryness. Regular intake of salmon may also lower your risk of dry eye syndrome or macular degeneration (a disease the blurs your central vision). Eating salmon is also a win all around since omega-3s also support brain and heart health.
2. Carrots
We’re here to confirm that it’s not a myth. Yes, carrots can help support your vision because they’re an excellent source of beta-carotene. As this compound gets converted into vitamin A, you get the nutrients you need for preventing night blindness, all while keeping your corneas healthy.
1. Spinach
This green leafy superstar is excellent for your eye health because it also contains the antioxidants lutein and zeaxanthin. But that’s not all because spinach is also a source of vitamin A that supports the surface tissues of your eyes and vitamin C that keeps blood vessels of the eyes healthy. The rest of your body? They’ll appreciate the fiber and iron from spinach!