Most of us know that regular eye exams, sunglasses, protective eyewear when necessary, adequate lighting (too bright and glaring can be as damaging as too little), and maybe the occasional round of eye drops are essential to maintaining tip-top eye health. But did you know a diet high in beta carotene, Omega-3 fatty acids, antioxidants, lutein, zeaxanthin–a carotenoid like lutein–lycopene, quercetin, vitamins A, C, E, and zinc can help improve vision, aid in preventing glaucoma and cataracts, and reportedly even help to stave off the effects and progression of diseases like macular degeneration?
According to the experts, vision depends on capillaries that supply various parts of the eye with oxygen and nutrients. Providing these capillaries with resources from eye-healthy foods only makes good sense. And while no one can guarantee that consuming these foods will act as the proverbial magic bullet, the results of studies done at such eminent medical facilities as Johns Hopkins and Tufts University maintain a diet that regularly includes items such as leafy greens, cold water fish, nuts, carrots, tomatoes, avocados, and broccoli can put us on the path to better vision and eye wellness.
Why not eye-dentify these nutrient-packed foods on your own road to optimal eye health:
Avocados: Rich in lutein, key in the prevention of macular degeneration and cataracts, this fruit contains valuable eye vitamins like A, B6, and E.
Berries: Cited for lowering high blood pressure, a factor in macular degeneration.
Broccoli: Excellent source of lutein, calcium, vitamin C, and zeaxanthin.
Carrots: Huge source of vitamin A and beta-carotene (and basis for the old belief that rabbits, who consume them in abundance, might see better at night).
Eggs: Prime source of vitamins A, B12, and D, along with lutein, zeaxanthin, and zinc.
Garlic: Packed with selenium, sometimes identified in the prevention of cataracts, vitamin C, and quercetin.
Kale, spinach, turnip greens, romaine lettuce: Known for their abundance of vitamin A, lutein, and zeaxanthin.
Orange bell peppers: Ultimate source of zeaxanthin
Salmon: Major source of Omega-3 fatty acids, folic acid, vitamins A, D, B6, and B12.
Soy: Source of isoflavones, which provide antioxidant properties.
Sunflower seeds: Contain selenium.
Tea (green, black, or oolong): Credited with helping to prevent cataracts. Can also help prevent macular degeneration by blocking growth of new blood vessels in the back of the eye.
Tomatoes: High in vitamin C and lycopene.
Walnuts: Chock full of Omega-3 fatty acids.
Doctors and nutritionists agree, whether you are 8 or 80, it’s never too early or too late to center your diet around these eye-healthy foods. Who knows: Peter Rabbit and his friends may really have been on to something!
Beth Herman is a freelance writer with interests in healthy living and food, family, animal welfare, architecture and design, religion, and yoga. She writes for a variety of national and regional publications, institutions, and websites.
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