20 Foods That Are Great For Eye Health

What you eat can have a big impact on your eye and vision health. Fortunately, many foods that are good for your eyes also taste great and have other health benefits. In this post, the team at Berks Eye Physicians and Surgeons discusses 20 foods that are great for your eye health.

Vitamin A

Vitamin A may play a role in avoiding macular degeneration. It can also help your eyes maintain the proper amount of moisture and prevent dry eye.

Many orange fruits and vegetables are known for being good sources of vitamin A, including:

• Sweet potatoes
• Carrots
• Cantaloupe
• Mangos

Vitamin C

Vitamin C is another antioxidant that can repair damage caused by free radicals. This could help you prevent damage to critical eye structures that could cause vision loss.

You can get plenty of vitamin C by consuming any of the following foods:

• Oranges
• Grapefruit
• Strawberries
• Red bell peppers

Vitamin E

Vitamin E is another antioxidant that can be found in a variety of foods. It can help keep your blood vessels healthy, which is critical to your eye health.

Look for vitamin E in any of the following foods:

• Almonds
• Sunflower seeds
• Brazil nuts
• Avocados

Omega-3 Fatty Acids

Omega-3s are healthy fats that may reduce inflammation throughout the body. Inflammation may play a role in many eye diseases, and many people don’t get enough Omega-3s in their typical diet.

You can increase your Omega-3 intake by regularly eating the following foods:

• Salmon
• Tuna
• Sardines
• Walnuts

Lutein and Zeaxanthin

Lutein and zeaxanthin are carotenoids that are present in the retina. These antioxidants are critical to protecting the cells found in the macula — the functional center of the retina.

Lutein and zeaxanthin are often found together in leafy green vegetables, such as:

• Spinach
• Kale
• Romaine lettuce
• Collard greens

If you eat these foods as part of a balanced diet, you may not need to take any additional vitamins or supplements. However, your doctor may recommend certain supplements if you have an existing eye condition or if you aren’t able to eat certain foods. For example, some people who don’t like to eat fish may prefer to get their Omega-3 fatty acids by taking a fish oil supplement.

Contact the eye doctors at Berks Eye Physicians and Surgeons if you have questions about any dietary changes you should make to improve your eye and vision health. Contact our Reading, PA office to schedule your next appointment.