As kids, we were all told that we should eat carrots to improve our eyesight. While this remains true, we often don’t hear about the other foods that promote healthy eyes. If you’d like to start adding foods that can improve your eye health to your daily menu, here are some key ingredients that you should start incorporating. 

Oats

A bowl of yogurt topped with granola, raspberries, and blueberries, promoting a balanced, nutritious breakfast.

It is beneficial to add oats to your diet for several reasons. Not only are oats great for your digestive tract, but they’re also high in essential vitamins and nutrients that maintain good eye health. One of those important vitamins is vitamin B2, better known as Riboflavin, a powerful antioxidant that has the potential to reduce oxidation and prevent cataracts. To incorporate more oats into your diet, try adding them to your baked goods, granola or Greek yogurt for breakfast. To make it even more nutritious, simply add berries, nuts and seeds to the mix. The options are endless! 

Green Leafy Vegetables

We’re always told to eat up our greens, and it’s time to listen! Not only are they great for the body, but they’re also packed with the nutrients that help your eyes stay strong and focused. Greens, such as spinach, kale, and collard greens, are good choices that are packed with lutein and zeaxanthin, which help fight off cataracts and macular degeneration. Avocados and broccoli are great for this, too.

Lutein and Zeaxanthin

Various colorful vegetables and nuts rich in lutein and zeaxanthin displayed around a cutting board.

Lutein and zeaxanthin are two essential carotenoids in the retina to promote eye health. These nutrients are believed to reduce your risk of age-related macular degeneration and cataracts by defending your eyes against free radicals and filtering out harmful blue light. 

Kale, romaine lettuce, and spinach are all great sources of lutein and zeaxanthin. Spinach is also rich in vitamins E and C, giving you extra nutrients to help enhance your overall and ocular health. You can also try classic collard or turnip greens, which are spicy and flavourful. If you are really not a fan of greens in general, fear not. You can try eggs, broccoli, corn, or peas instead to get your fix of these key nutrients.

Beta Carotene

Carrots have always been associated with eye health, and when it comes to vision problems, beta carotene is your number one defender. You can also enjoy sweet potatoes, pumpkin and various greens for your daily dose of beta-carotene.

Nuts

Nuts are a great snack to keep on hand and will benefit your eyes much more than any sort of junk food snack. Walnuts, almonds, and pistachios are all rich in omega-3 fatty acids and vitamin E that strengthen the health and function of your eyes.

Almonds

A stack of almond cookies on parchment paper with whole almonds scattered, in a cozy kitchen setting.

What many folks don’t know is that almonds are full of vitamin E – an essential vitamin that can slow age-related macular degeneration (AMD) and help prevent cataracts. And best of all, you don’t need to eat a ton of them to make sure you’re getting the proper amount. To get a good dose every day, try adding almonds to your breakfast and desserts. They also make the perfect snack throughout the day. 

Cold Water Fish

Fish found in cold water contain a healthy dose of omega-3 fatty acids, which help lubricate the eyes and ward off disease. So, the next time you’re at the grocery store, look for salmon, sardines, tuna, and mackerel to add to the dinner table. If you’re not a fan of fish, you can also obtain this by taking a fish oil supplement from your local health food store.

Omega-3 Fatty Acids

Foods rich in omega-3, including salmon, avocado, walnuts, and seeds, displayed on a wooden table.

This polyunsaturated fat has been brought into the forefront as another superstar. It is found in cold-water fish, including family favourites such as salmon and tuna. Omega-3 fatty acids are a must for eye health, helping reduce the risk of eye disease, such as age-related macular degeneration.

Without enough of this fatty acid in your diet, you can become susceptible to dry eyes and AMD. And dry eyes are not something that you want to deal with! So, if you haven’t already, be sure to add more freshwater salmon to your weekly menu. Compared to other fish, salmon specifically is packed full of omega-3 fatty acids, as well as vitamin B, another important contributor to good eye health.

Legumes

Assorted beans, lentils, and legumes in bowls, arranged in a vibrant, healthy display.

Legumes, such as kidney beans, lentils, and black-eyed peas, each have bioflavonoids and zinc in them. These nutrients help protect the retina of the eye and also ward off the development of cataracts and macular degeneration.

Vitamin C

Citrus is a must to get the high vitamin C content required to aid in eye health. Vitamin C is a powerful antioxidant, and it can help delay cataracts and lessen your risk for age-related macular degeneration. Many people might have trouble tolerating citrus due to its high acidity, so you can also have peaches and strawberries as fruit alternatives or try tomatoes and red peppers for some veggie choices.

Zinc

Zinc can help protect your eyes from damage caused by light. Legumes such as black-eyed peas are an excellent source of zinc, as are lean red meats, oysters, fortified cereals, and poultry.

Eggs

Eggs contain a rich source of minerals that benefit the body in many ways. They also contain lutein and vitamin A, which help prevent dry eyes and night blindness. You can also find eggs that are fortified with omega-3s, helping you combine healthy nutrients in one food!

Planning Your Next Trip to the Grocery Store

There are lots of foods that promote healthy eyes. Next time you’re at the grocery store, start thinking about what foods can help boost your eye health. Foods such as these taste great, fuel your body and can help keep your eyes strong and healthy. For more information on eye health, contact us today at Laurier Optical.