Top Healthy Foods for Your Eyes

Your eyes are a gift; an opportunity to see the world and the faces of loved ones. Nobody wants to lose their vision, but most people don’t know what steps they can really take to protect it. Just as direct sunlight is bad for your eyes; spending hours in front of a computer monitor can also damage them. However, there are some foods you can add to your diet to help keep your eyes strong, healthy, and seeing everything you love.

Carrots, Apricots, Cabbage and Lettuce

Carrots are an excellent choice for your eyes because they are high in vitamin A. Night blindness can be prevented and your retinas will stay healthy. Cataracts and macular degeneration can be avoided when you incorporate these foods into meals on a regular basis.

Berries

Berries are delicious, nutritious, and good for those gorgeous eyes. They can help you lower your risk of cancer, Alzheimer’s and cardiovascular disease. And the antioxidants they are so rich in are exactly what your eyes need to prevent cataracts, macular degeneration and other eye diseases. Fresh berries are easily added to any dessert, tossed in with a salad, or simply eaten straight.

Leafy Greens

Leafy green vegetables like kale, Swiss chard, collards and spinach have carotenoids, lutein, and zeaxanthin that are proven to help improve your vision and keep your eyes healthy. Your eyes will be protected from ultraviolet radiation when you make these a regular staple in your home.

Milk

Milk really does do a body good. The riboflavin in it can help keep your peepers healthy and free from cataracts. The vitamin A is also an important addition to your diet.

Soy

Fatty acids, phytoestrogens, vitamin E and anti-inflammatory agents work to keep your eyes in top condition.

Garlic and Onions

Bring depth to the flavor of your meals and protect your vision at the same time by using garlic and onions when cooking. The sulfur content of these foods will help keep the lens of your eye strong and resilient.

Salmon and Sardines

Fish are high in omega-3 fatty acids. Salmon and sardines in particular can provide you with Docosahexaenoic acid, or DHA.

Eggs

Eggs are excellent for preventing cataracts, as well as keeping vision strong. They are loaded with cysteine, sulfur, lecithin, lutein and amino acids. All of these work to keep your eyes at their healthiest.

Broccoli

Lutein and zeaxanthin are excellent for preventing cataracts. They are also good for the eye lenses, and they can protect your eyes from radical stressors.

Dark Chocolate

Chocolate really is the miracle food. The flavanoids will protect the blood vessels of the eye, helping keep the cornea strong. However, the chocolate must be pure or the results simply will not be there.

Turkey and Ostrich

Both foods are high in zinc, which will help keep eyes healthy. High levels of zinc are essential to prevent and treat macular degeneration.

Sweet Potatoes

Beta carotene is found in abundance in these sweet spuds, and that will help you keep your vision at its strongest.

Menu Ideas

Broccoli and eggs are amazing toppers for salads. Toss in some diced apricots, sliced carrots, and cubed turkey for a single meal that will supercharge eye health.

Sweet potatoes can be fried, sautéed, baked, boiled, and put in pie. They make a tasty side dish that offers a nice change from the ordinary. The easiest way to prepare them is to simply bake them in aluminum foil, then season them with butter, honey, brown sugar and a touch of cinnamon.

Cabbage is for more than cole slaw. Cook it in the slow cooker with roast beef, or corned beef. You can also sauté the cabbage with onions and garlic until it is soft and tender. This is a tasty snack or side dish that will be a great change in pace.

You don’t have to wait for Thanksgiving to enjoy turkey. You can enjoy turkey all year round. Sliced turkey breast is available at the deli counter and is excellent for sandwiches and snacks. Be sure to use onions and garlic as extra seasoning for added vision protection.

Soy milk can easily be used to sweeten your coffee, and a glass of low-fat milk can be added to your breakfast menu. This is also a great time to add in a handful of fresh berries.

The possibilities for incorporating these top healthy foods for your eyes into your day are endless. You don’t have to chow down on carrots and broccoli every night, especially if you don’t care for those foods. With so many tasty options for maintaining the health of your eyes, you are sure to find something you will enjoy. When you take the time to take care of your eyes, you will be rewarded with healthier eyes, clearer vision, and the continuing gift of sight.

Sara Roberts is a content contributor for Just Eyewear, an eyeglasses and prescription sunglasses retailer.