Healthy Food Choices Aid Eye Health

Maintaining a healthy diet is beneficial for your eyes. Depending on your age and health condition, certain foods and vitamins are important. The American Academy of Ophthalmology recommends these foods to keep your adult eyes healthy:

  • Kale, spinach, romaine lettuce: Leafy green vegetables are full of lutein and zeaxanthin. Both nutrients are believed to lower age-related macular degeneration (AMD) and cataract risks.
  • Salmon, tuna, sardines, halibut, nuts: The omega-3 fatty acid found in cold-water fish reduces the risk of developing eye disease later in life.
  • Oranges, grapefruit, tangerines, lemons, papaya, tomatoes, green peppers, strawberries: These fruits contain lots of vitamin C, which is an antioxidant that supports eye health. Studies show that with high levels of vitamin C, AMD and cataracts may be prevented, or at least delayed.
  • Black-eyed peas, lima and kidney beans, carrots, peaches, sweet potatoes, beef, pork, lamb, oysters, eggs, milk, peanuts, whole grains: Zinc- and beta-carotene-rich foods help with night vision.


If you have age-related macular degeneration, the condition may be slowed by taking a mixture of vitamins C and E, lutein, zeaxanthin, zinc and copper oxide. Contact your eye care provider before beginning a vitamin regime pertaining to your eye health.


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Source: American Academy of Ophthalmology
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