5 Foods to Add to Your Diet for Healthier Eyes

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foods for eye health
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Most people are aware that carrots are an excellent source of beta carotene, which helps keep your eyes healthy, but there are plenty of other foods that you should be incorporating into your family’s diet that provide nutrients that support eye and vision health. From yummy veggies to different sources of protein, there are tons of options that provide benefits for your eyes while also adding interest to your family’s dinner plates with color, taste, and texture!


If you’re looking for some new foods to add to your diet for eye health, take a look at these recommendations.

  • My Recipes recommends green leafy vegetables. Spinach, chard, kale, and collards contain lutein and zeaxanthin carotenoids, which reduce the risk of age-related macular degeneration and cataracts. These antioxidants also defend eyes from UV rays, although you should always wear sunglasses when outdoors for full protection from the sun.
  • Health magazine advises fatty fish like tuna, salmon, anchovies, sardines, mackerel, and trout. They are all high in the fatty acid DHA, which is found in the retina. Keep your DHA levels high to avoid dry eye syndrome.
  • My Recipes also advises milk. Milk is a source of riboflavin, which can reduce the risk of cataracts, and is also rich in vitamin A, just like carrots. Low-fat milk is a better option than whole milk as it contains less of the saturated fat that can cause a plaque buildup in the blood vessels of the eyes.
  • Another recommendation from Health magazine is eggs. Egg yolk contains the same antioxidants as green leafy vegetables, along with zinc. The two combined are an effective way to reduce your risk of macular degeneration.
  • If you’re looking for something really different, Today Health suggests ostrich. This alternative to red or white meat is an interesting option if you want to experiment with cooking while maintaining your family’s eye health. Ostrich contains high levels of zinc, another mineral found in the retina, which assists enzymes that are responsible eye health and can prevent and treat macular degeneration.


Do you have a favorite food that supports eye health? Please share your favorites, or recipes that include these ingredients, in the comments section below. Also, Prevent Blindness America has organized a contest called the Eat for Your Eyes Online Recipe Contest. You can enter your ideas in the contest now through the end of the month. What a great way for everyone to share which foods they eat to keep their eyes healthy!


Remember, a balanced diet is only part of the equation for good eye health and vision; UV protection is also a must. Check out the Real Kids Shades website to find protective shades for your kids.

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