What should you eat for healthy eyes?

What should you eat for healthy eyes?

As you get older, it’s inevitable that there will be some decline in the health of your eyes. However, a healthy diet and regular exercise can help keep your eyes healthier for longer. So, what should you eat for healthy eyes?

Maintaining healthy habits as you age can not only help lower the risks of eye diseases and conditions, it is also good for your overall wellbeing. The right nutrition can also slow down or help prevent a number of eye diseases, particularly those common in seniors, such as macular degeneration and diabetic retinopathy.

Important nutrients for eye health

Some of the key nutrients and vitamins that have been identified to assist in eye health, include:

  • Lutein
  • Vitamin C, E & A
  • Zeaxanthin
  • Omega 3
  • Zinc

Luckily for us, these nutrients can be found in a wide range of foods.

Best foods for healthy eyes

Harvard Health have suggested that to eat for healthy eyes, you should follow a heart-healthy diet, including regular intake of the below foods.

  • Lutein and Zeaxanthin – Broccoli, leafy greens, spinach, kale, eggs, corn, oranges & nectarines.
  • Vitamin A – Sweet potatoes, carrots, mangoes, apricots & cantaloupe.
  • Omega 3 – salmon, tuna, sardines, walnuts & flaxseed.
  • Vitamin C – Brussel sprouts, grapefruit, strawberries, cabbage & kiwi.
  • Zinc– Pork chops, red meat, yogurt, chickpeas & oysters.
  • Vitamin E – Sunflower seeds, almonds, peanut butter & wheat germ.

Here’s a quick guide chart that the Vision Eye Institute have put together for ‘eating for good eye health’.


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