Eating Right Foods for Healthy Eyes

We know that carrots and other orange-colored fruits and vegetables  help in keeping our eyes healthy. Beta-carotene is a kind of Vitamin A that help retina and other parts of our eyes function properly.

But Beta-carotene is not sufficient. There are other vitamins and minerals that we need to protect our eyes and maintain healthy vision. The best source of these vitamins and minerals are found in the vegetables and fruits – fresh the better!

#Leafy plants including Kale, Spinach, and other dark greens

These leafy greens are loaded with antioxidants called zeaxanthin and lutein. Studies show that these leafy vegetables reduces the risks of macular degeneration and cataracts. Those dark and leafy spinach is rich in Vitamin C, lutein, zeaxanthin, and beta-carotene. They serve as natural defenses for our eyes and shield them from the harmful UV rays.

Click here for spinach and blueberries recipe.


This satisfying Broccoli, a cruciferous vegetables, is known to lower risks of cancer and heart diseases. It is also good for the eyes because it contains lutein and zeaxanthin, and Vitamin C.It is a rich blend of nutrients that lowers macular degeneration and loss of vision due to age.

Click here for Healthy Baked Broccoli Tots.

#Wheat germ, an antioxidant

Wheat germ is loaded with Vitamin E and some antioxidants that shield our body from oxidation that may lead to deterioration and severe illnesses. Vitamin E reduces the growth of cataracts and other age-related macular degeneration.

Wheat germ can be added as one of ingredients when we cook, or it can be added to our breakfast oats, salads, yogurt, or even blend it with our smoothies. We can also replace refined carbs for brown rice, whole oats, and pasta, and whole-wheat breads Vitamin E, niacin, and zinc are found in whole grains help achieve overall healthy eyes.


Legumes including black-eyed peas, kidney beans, and lentils are rich in bioflavonoids and zinc that help shield the retina, and reduce the risks of developing macular degeneration and cataracts.


#Sunflower Seeds

Sunflower seeds are loaded with zinc vitamin E that help maintain healthy eyes.


Adding lean beef into our diet, in moderation, helps boost health of our eyes. Beef, as we all know, has zinc that helps our body absorb Vitamin A and lower risks of advanced age-related macular degeneration.

Click here for beef recipe.


Turkey is known to be an all-purpose protein that provides loads of Vitamin B and zinc that help prevent cataracts. Turkey is delicious when added in burgers, sandwiches, tacos, and the like.

#Fatty Fish

Fatty fish such as salmon, tuna, anchovies, and mackerel are packed with Docosahexaenoic acid or DHA found in retina. When low level in DHA occurs, it is usually linked to dry eye syndrome.


Egg yolks are rich in lutein and zeaxanthin and zinc, lutein and Vitamin A for eye protection against dry eyes and blindness.

Click here for egg yolk recipe.

#Citrus fruits and Berries

Berries and citrus fruits, including grapefruits, oranges, and lemons,  are considered the powerhouse of Vitamin C that help reduce risks of developing macular degeneration and cataracts.


Almonds including walnuts and pistachios are rich in Vitamin E and omega-3 fatty acids for healthy eyes.


credit: Shape Magazine, Organic Facts, Adkpinecone, Sun Oven, Style Craze, Healthy Diet Base, Get Bucks, Zesterdaily, Natural health 365


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