Our vision shapes the way we see the world. Likewise, it’s important that we do whatever we can to protect our eyes from harm, like wearing UV-blocking sunglasses when we’re outside. But wearing sunglasses isn’t the only thing we can do to protect our eyes. We can also eat foods that promote eye health and prevent conditions like age-related macular degeneration. Today we’ll look at a few of our favorite vision-friendly foods.
Oranges, grapefruits and tangerines are all loaded with vitamin C, which is an important antioxidant that keeps our eyes functioning properly. Maintaining a diet that’s high in vitamin C can also delay the development of cataracts and macular degeneration later in life. Just keep a few oranges in the fridge to make sure you and your family get plenty of vitamin C.
Leafy Green Vegetables
Spinach, kale and collards are high in two nutrients, lutein and zeaxanthin, that are believed to lower the risk of cataracts and age-related macular degeneration. If you needed one more reason to eat your greens with dinner, do it for your eyes!
These veggies are well-known for improving night vision, thanks to their high concentrations of the nutrient beta-carotene. If you’re not a fan of carrots, other orange foods like sweet potatoes and apricots have similar eye health benefits as well.
Kidney beans, lima beans, peanuts and black-eyed peas all contain the mineral zinc, which is highly concentrated in the eye. Eating foods with zinc can help protect your eyes from the damaging effects of light, and slow loss of vision in people with macular degeneration.
Salmon, sardines and halibut are rich in omega-3 fatty acids which help our vision to develop early in life, and prevent degenerative eye diseases later on. Add a serving of fish to your diet to ensure you get enough of these essential fatty acids.