You may have heard the saying: you are what you eat. A well-rounded, healthy diet is one of the keys to living a healthy life. But did you know there are foods that have specific nutrients that are good for your eyes? 

Here you will find a list of foods that are packed with nutrients known to be good for the eyes (C. Vimont, AAO 2020).

  • Orange foods: carrots, sweet potatoes, cantaloupe, apricots

    • These foods are packed with vitamin A which helps your retina make sense of light information and send it to your brain. Vitamin A also helps keep the front of the eye hydrated. 
  • Citrus & Red: citrus fruits (oranges, grapefruits, lemons), red bell peppers, tomatoes, strawberries.

    • These foods contain vitamin C, an antioxidant. Antioxidants help repair tissue damage from free radicals which are usually found in fried foods, UV rays in sunlight, and tobacco smoke.
    • Peaches are also a good source of vitamin C!
  • Dark leafy greens: spinach, kale, collard greens

    • These foods contain carotenoids lutein and zeaxanthin. These carotenoids are good for the macula which is the part of the eye that allows you to see fine details. 
    • These foods are also rich in vitamin C and E which are antioxidants. 
    • Other examples include romaine lettuce, collards, turnip greens, broccoli and peas
    • Although not dark and leafy, eggs are another example of where to get these nutrients
  • Nuts & Seeds: almonds, peanuts, sunflower seeds 

    • These foods contain the antioxidant vitamin E which helps repair tissue damage from free radicals 
    • Other foods containing vitamin E include avocados, pumpkin, asparagus and mango
  • Surf & Turf: oysters, lean red meat, blue crab 

    • These foods contain zinc which helps maintain health of the retina by contributing to retinal pigment and acting as a building block for antioxidants. 
    • Other sources of zinc:  fortified cereals, pork, turkey, cheddar cheese, shrimp, milk, and greek yogurt

These foods all contain nutrients known to be good for the eye. While a proper diet will not reverse any eye issues, incorporating these foods into your diet will help ensure your eyes are getting a well rounded balance of the nutrients they need.

*If you have a pre-existing eye condition, or are considering taking supplements containing vitamins and minerals, consult your eye doctor first.

Remember, when you see good, we look good!

Please contact us with any questions you may have at 718-273-5000.

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