A diet rich in fruits and vegetables is a good way to keep your eyes healthy. Fruits and vegetables are rich in vitamins, minerals and other nutrients that can help prevent or treat eye problems such as cataracts, macular degeneration and glaucoma.
Fruits high in vitamin A include carrots, apricots, cantaloupe, oranges and peaches. Vitamin C-rich fruits include strawberries, citrus fruits such as grapefruits and kiwis, as well as papayas. Other sources of vitamin C include peppers, potatoes and cauliflower.
The lutein found in spinach helps prevent age-related macular degeneration (ARMD), a disease that damages the retina at the back of the eye. Lutein is also found in dark green leafy vegetables such as broccoli.
Lycopene is another antioxidant thought to reduce the risk of ARMD by helping prevent cell damage that could lead to vision loss. Lycopene is abundant in tomatoes but also found in watermelon, pink grapefruit and guava fruit juices.
Nuts are good for your eyes. They contain vitamin E, zinc, lutein and zeaxanthin, all of which are essential for good eye health.
Vitamin A is found in many fruits and vegetables, but it’s particularly high in carrots, cantaloupe and sweet potatoes. Vitamin A helps to protect against macular degeneration and cataracts by strengthening the lens of the eye.
Bananas are rich in potassium which contributes to healthy blood pressure levels. High blood pressure can lead to an increased risk of glaucoma, a leading cause of blindness.
Blueberries have an extremely high concentration of antioxidants that help protect against macular degeneration and cataracts by fighting free radicals in the body that can cause damage to cells.
Nuts are a great source of omega-3 fatty acids, which help to prevent macular degeneration. The skin of the nuts is also rich in vitamin E, an antioxidant that helps protect the retina from damage.
Green leafy vegetables are rich in lutein and zeaxanthin, two carotenoids that help to protect your eyes from damage caused by blue light from devices such as smartphones and tablets.
Foods containing vitamin A — such as carrots, pumpkin and spinach — can help to improve night vision and reduce glare.
Nuts. Nuts are packed with vitamin E and essential fatty acids, which are both important for the health of your eyes. They also contain antioxidants that help prevent macular degeneration, a leading cause of blindness in older adults.
Blueberries. Blueberries contain anthocyanins, antioxidants that can protect against free radicals that damage cells and cause inflammation. Blueberries have been shown to improve vision among people who are at risk for age-related macular degeneration (AMD).
Carrots. Carrots contain beta-carotene, which converts to vitamin A inside your body. Vitamin A is essential for healthy vision, especially night vision (rod cells).
Avocados. Avocados are rich in monounsaturated fat (the “good” kind) and potassium; they also contain lutein and zeaxanthin — two carotenoids that protect against macular degeneration, cataracts and other eye problems common in older adults.
Nuts are a good source of vitamin E, which is essential for healthy vision. Vitamin E protects the body from free radicals and helps prevent vision damage.
Seeds are also rich in vitamin E, as well as antioxidants and omega-3 fatty acids. These nutrients can help protect against cataracts, macular degeneration and other eye diseases.
Eating several servings per week of nuts or seeds helps prevent age-related macular degeneration and other eye problems.
Some foods are good for your eyes, and some can do damage to them.
Foods that are bad for your eyes include:
• Processed foods
• Refined sugars
• Alcohol
• Salty foods