Best Foods for Eye Health

Vitamins A, C, and D, along with omega-3 fatty acids, can be beneficial in supporting eye health or reducing eye problems. Following are some foods that are high in these nutrients for your best eye health:

Kale: This leafy green vegetable is high in lutein and zeaxanthin, which are forms of vitamin A. They can help protect eye tissue from sunlight damage and reduce eye changes while aging. Vitamin A is a fat-soluble vitamin, meaning your body needs fat to absorb, use, and receive the benefits from it. Make sure to eat kale with a source of fats, such as olive oil. Along with lutein and zeaxanthin, kale contains vitamin C and beta carotene, which are also beneficial in eye health.

Sweet Potatoes: These are a great source of beta carotene, which is converted to vitamin A in your body. Vitamin A helps to prevent dry eyes and night blindness. Beta carotene, along with vitamin A, can reduce the risk of developing eye infections. Similarly to lutein and zeaxanthin, beta carotene is absorbed best when eaten with fat.

Strawberries: This fruit contains vitamin C, an antioxidant that may lower the risk of cataracts. Other foods that contain high levels of vitamin C include bell peppers, broccoli, and oranges.

Salmon: Salmon is high in vitamin D along with omega-3 fatty acids. Vitamin D can protect against macular degeneration. Some other foods high in vitamin D include sardines, mackerel, and mushrooms. Salmon is high in omega-3 fatty acids, which can be beneficial in eye health as well.

Green Tea: Green tea contains antioxidants called catechins. These can help to keep the eyes healthy. You can also get benefits from chocolate, berries, apples, and black tea, which contain catechins as well.

It is best to get these nutrients from foods, as the synergistic effect, or the food’s combination of nutrients, may be most beneficial; however, talk to a registered dietitian if you feel you aren’t getting enough of these nutrients through your diet.

Source: https://www.eatright.org/health/wellness/preventing-illness/5-top-foods-for-eye-health