Seven good foods that boost your eye health

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Are you eating the foods that are best for your eyes?

Carrots may be the best known food for helping your eyes but there’s more. A diet that is rich in antioxidants, vitamins and minerals not only improves your eye health, it can even help to prevent eye diseases.

Lutein, Vitamin A, C & E and Omega-3 fatty acids all play a role in eye health. Here are some powerhouse foods for healthy eyes to try.

Leafy greens


Kale, spinach and broccoli, just to name a few, are full of lutein and zeaxanthin, that can help stem the development of macular degeneration and cataract.Avocado is also a good source of antioxidant, that can protect the eyes from harmful UV rays.



Omega-3 fatty acids help your eyes fight inflammation, protect against dry eye and also prevent macular degeneration and cataracts. Salmon and sardines have the most omega-3s, but tuna is also a good source. Aim for at least two servings a week. Otherwise, you can also take fish oil supplements or vegetarian supplements like flax seed oil.


The vitamins and nutrients in eggs, including Lutein and Vitamin A, promote eye health and function. Additionally, Vitamin A protects against night blindness and dry eye.

Whole Grains


Foods with low glycemic index (GI), such as quinoa, brown rice and whole-wheat breads, not only promote overall eye health, but also help reduce risk of macular degeneration.

Colourful Fruits (and vegetables)


Not only do they make your food more appetizing, fruits like grapefruits, oranges, and strawberries are high in Vitamin A, which reduces the risk of cataract and macular degeneration. Corn, pumpkins and peppers are also excellent sources of Vitamins A and C.

Nuts and Legumes


Almonds, walnuts, pistachios – whichever you prefer – are rich in Omega-3 fatty acids, zinc and Vitamin E. Kidney beans, black-eyed peas and lentils are also good sources of bioflavonoids and zinc, which help protect the retina and lower the risk of macular degeneration and cataract.

Sunflower Seeds


Keep your eyes healthy and disease-free by snacking on sunflower seeds. They are an excellent source of Vitamin E and zinc, which helps your body absorb Vitamin A.

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