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Foods that Promote Healthy Eyes

eyeshealthheartguidefoodNewsletterHealth & Wellness • 3 min read • Sep 16, 2013 12:00:00 AM • Written by: Kat Smith

Foods for healthy eyes

You may have heard that carrots are good for your eyes, but there is actually a plethora of foods that you should be eating to keep your peepers in tip-top shape. In fact, the same type of diet that will protect your heart also benefits your eyes. To promote both heart and eye health, begin by incorporating more of these staples into your daily routine.



Omega-3 fatty acids are known as “good fats,” and their known health benefits continue to rise. Salmon is one of the richest natural sources of omega-3 fatty acids, so you might swap out steak or chicken for a succulent salmon filet at dinnertime. If you are in search of a vegetarian alternative for omega-3s, try walnuts, flax seeds, or eggs. When you eat more of these wholesome fatty foods, you are less likely to have age-related macular degeneration.



Beta-carotene was once thought of as an essential nutrient for the prevention of cataracts. However, recent research has shown that two other antioxidants—lutein and zeaxanthin—are much more effective for the cataract prevention. Tomatoes are abundant in lutein, and cooked tomatoes are the best source. The body processes this particular nutrient more efficiently when the fruit has been cooked.


Fresh kale

As part of the family of leafy green vegetables, kale is a nutritional powerhouse that you should be eating more often. It is high in zeaxanthin, lutein, and many other antioxidants like vitamin E. Kale is available in supermarkets year-round, but you might still branch out and try some other leafy greens like spinach, turnip greens, collard greens, or chard.

Reach the World. Giving Made Easy with Impact.

Kat Smith