Healthier Diet, Healthier Eyes


Believe it or not, obtaining healthier eyes can start with the food you put on your plate! While carrots have been known to be the optimal food for better eyesight and health, there are actually quite a few other foods that produce the same benefits. Not a fan of carrots? Here are a few other healthy foods you should start including in your diet for healthier eyes:

Leafy Greens

Vegetables such as spinach, collard greens, and kale are among leafy greens that contain lutein and zeaxanthin, both forms of antioxidants that significantly lowers the risk for macular degeneration and cataracts in the eyes.


Egg yolks are prime sources of the antioxidants lutein and zeaxanthin, in addition to zinc and vitamin A. All of these components work together to promote healthier eyes; they not only reduce your risk for macular degeneration and cataracts, they also help reduce night blindness and dry eyes.

Citrus Fruits

Fruits such as oranges, grapefruits, and tangerines are packed with Vitamin C, a nutrient that has been known to also reduce the risk of macular degeneration and cataracts.


Another nutrient that helps fight macular degeneration? Vitamin E, which can be found in almonds; just a handful of these tasty morsels can provide you with half of your daily dose of vitamin E!

Oily Fish

“Oily” fish, such as tuna and anchovies are filled with omega-3 fatty acids, which is good for reducing the risk of dry eye syndrome.

Whole Grains

Whole grains—or foods that contain a low glycemic index (GI)—such as whole oats, whole-wheat bread and pasta, and brown rice, are good for reducing your risk of age-related macular degeneration. Whole grains generally contain vitamin E, zinc, and niacin—all of which are good for your eye health.


Legumes, or beans such as black-eyed peas or lentils, contain sources of bioflavonoids and zinc. These nutrients and minerals can help protect the retina from damage.

When you include foods such as the ones listed above in your diet, your eyes will become healthier over time, and your vision will remain at its best!