Best Foods to Boost Your Eye Health

You've likely been told at one time or another that if you want healthy eyes, you need to eat carrots. And while the old adage has some truth to it because the beta carotene in carrots is converted into vitamin A (a vitamin that is needed for optimum eye health). There are other, and perhaps even better foods to eat. Here are some of those foods: 

1. Spinach

Spinach leaves, green leaves, food
Spinach as well as other dark, leafy greens like kale contain two antioxidants stored in the macula which is that part of the retina that shields the eye from damaging light. These antioxidants are lutein and zeaxanthin. Lutein is a deep yellow pigment found in the leaves of plants and zeaxanthin a carotenoid found in the retina of the eye and in many plants like spinach. And since the eye has a particularly high metabolic rate-as in, they use a lot of energy— there is an added need for antioxidant protection.

2. Red Peppers

Red pepper
Red peppers are not just a vegetable to make your throat burn, nose run and eyes water (although the eye watering thing might actually be good). Red peppers contain vitamin C, which is a water soluble vitamin and a powerful antioxidant. Aside from helping ward off the common cold, vitamin C helps the body form and keep connective tissue, including collagen that is found in the cornea of the eye. Vitamin C also helps keep your blood vessels healthy, including the delicate capillaries in the retina.

3. Almonds

Nuts, healthy food, dry fruit
If you look at any healthy food list, you will likely find almonds and other nuts. This is because they are full of Omega-3 fatty acids, proteins, potassium, carbohydrates, fiber, calcium, iron, magnesium and B vitamins. All of these things contribute to the overall health of your body. But, let's just talk about almonds. They contain vitamin E, is a powerful antioxidant that helps protect our eyes from free radicals, that can break down healthy tissues. Vitamin E has also been found to prevent age-related macualr degeneration and cataracts.

4. Fish

Well, we've talked a lot about plants with vitamins, particularly, A, C and E that are needed for healthy eyesight. However, the thing about those vitamins, is they are essentially useless without fat to carry them were they need to go. They are called fat- soluble vitamins. One great way to get the all important fat is through fish, particularly fresh salmon and tuna. These fish are meaty and full of Omega-3 fatty acid that helps your blood vessels healthy and strong. These fatty acids help intraocular fluid flows through the pupil, essentially playing a key role in preventing dry eye syndrome and glaucoma.

5. Eggs

hard boiled eggs, super food
Eggs are another super food that contain just about everything you need. One hard boiled egg will give you potassium, vitamin A, vitamin D, vitamin B12, iron, calcium and magnesium—all thing great for healthy and strong eyes. But, there are two things that makes eggs a healthful food for your eyes: lutein and zeaxanthin. 
Yes, just like spinach, eggs contain this powerful antioxidant (lutein) that is responsible for the yellow color in the yolk which helps fight macular gegeneration. As we learned earler, Zeaxanthin may protect eyes against damage due to ultraviolet radiation from the sun. Keep in mind, however, thqt these powerful protectors are only found in the yolk. So keep the yellow stuff in if you want to see all the pretty colors in this world.

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  1. Great information. Just a question about the red peppers, are they peppers or chillies? Thanks

  2. This is great knowledge which is realted our health and our eyes you mention so many things which is important for eyes

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  4. Three of the five I am already consuming, and in good quantity. Red peppers and fish is what I don’t eat. And I think I have pretty good eyesight.

  5. Such an interesting and informative post. Fish is one of my fab dish and i guess it's important to have proper food for health.

  6. I eat eggs every morning and spinach every two weeks. Fish once a while because hubby is not fond of it and no red peppers at all... my eyesight is still the same and not getting better. or maybe because i have all this its not getting worse???

  7. This is a very informative post about healthy foods we could incorporate in our daily livestyle. Thanks for sharing.

  8. this is such an informative post. i didnt know peppers were good for eyes

  9. Very informative post about health. I eat almost every food you mentioned here and my eyesight is also perfect.

  10. Really good post I learned something new today