Focus on your eye health by adding these 12 foods to your diet

A holistic approach to your health is a great way to get results. In addition to exercise and heart health, a big part of holistic wellness is paying attention to the little things. For example, doing what you can to protect and maintain your vision will make a big difference in your overall well-being.

Luckily, it’s easier than you think to make an impact on your eye health every day. One easy (and tasty) way to do this is to add eye-healthy foods to your diet.

Below you will find a list of the most nutritious foods for your children.

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Best Foods for Healthy Eyes

Whether you have vision problems in your family or you’re trying to combat tired eyes in everyday life, here are 12 foods that improve your eye health.

Broccoli

A study by the American Optometric Association found that indole-3-carbinol, a compound found in broccoli, help remove toxins from your retinaThis reduces your risk of age-related macular degenerationone of the leading causes of vision loss in the elderly. Broccoli also contains lutein and zeaxanthin, which are also protective for your eyes. Note that this study claims that you would have to eat an unreasonable amount of broccoli to be truly protected from AMD.

Salmon

To keep your eyes healthy, you need to keep them hydrated. Some of the best foods for healthy eyes can go a long way. Salmon, for example, contains omega-3 fatty acids. This helps to reduce your risk of dry eyesan annoying condition that becomes more common as you get older.

If you are a woman, it is more important to eat salmon and other omega-3 containing foods that are good for your eye health. People who were assigned female at birth are twice as likely get dry eyes.

Carrots

You’ve probably heard it before: Carrots are one of the best foods for eye health. For starters, they contain tons of beta-carotene, an antioxidant that your body uses to make vitamin A. Vitamin A helps you see at night and defends against myopia (e.g. nearsightedness). If you’re looking for a way to avoid the need for vision correction — or to keep your current contact lens or glasses prescription as long as possible — reach for Bugs Bunny’s go-to snack.

In addition, carrots also contain lutein, another antioxidant that may help reduce your risk of AMD.

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Sunflower seeds

Yes, you should protect your eyes from the sun. But don’t let the name fool you; there is no protection needed here. Sunflower seeds are one of the best foods for vision. They are high in vitamin E, an antioxidant that protects our eyes from oxidative stress. Vitamin E also helps against the sun’s harmful UV rays, reduce your risk of cataracts.

It is important to know that although your body can produce some vitamins itself, you must get vitamin E from food or supplements.

Kiwi

Looking for another way to combat potential sun damage? Opt for kiwi. This hairy fruit makes our list of the best foods for healthy eyes because it contains lutein, the antioxidant I mentioned earlier that fights Alzheimer’s, plus zeaxanthin, which helps your eyes filter light.

Oysters

While many of the other foods that are good for eye health may not come as a surprise, this one may seem like a bit of a curveball. Still, it’s worth opening up. Not only do oysters contain omega-3 fatty acids, but they’re also high in zinc. This gives you another powerful nutrient if you want to combat AMD.

Spinach

Take a cue from Popeye and eat your spinach. As a great source of all-around nutrients, this leafy green is also one of the best foods for healthy eyes. It has loads of luteinwhich I’ve already noted is an important part of eye health. And spinach also contains zeaxanthin.

To help your body best absorb these antioxidants, eat them with fat. A little spinach salad drizzled with olive oil — which also contains omega-9 and a small amount of omega-3 — gives you an easy way to incorporate the best foods for vision into every meal.

Eggs

Eggs contain just about everything your eyes need, from lutein and zeaxanthin to zinc and vitamin A. In fact, a 2019 study concluded that eating a moderate amount of eggs (about two to four eggs per week) on a regular basis significantly reduces your risk of developing AMD. If you want foods that are good for your eye health, eggs can make it over(very) easy.

Almonds

Almonds and other nuts are high in vitamin E, the antioxidant that fights AMD and cataracts. Again, your body can’t make this vitamin on its own.

Plus, this is one of the best foods to improve your eye health if you want to avoid the kitchen prep. If you don’t feel like firing up the stove or grabbing a cutting board, you can just grab a handful of almonds and go.

Yogurt

Dairy contains both vitamin A and zinc, two nutrients I mentioned earlier as being essential for eye health. But if you really want to choose the best foods for your vision, opt for the cultured variety when making your dairy choices. Why? Because yogurt contains probiotics. And studies are increasingly showing that these good bacteria can help with everything from allergic conjunctivitis Unpleasant dry eyes.

Oranges

I’ve already talked about beta-carotene, its role in vitamin A, and why vitamin A is important for your eyes. But what I didn’t tell you is that it’s generally pretty easy to find foods with beta-carotene, for one big reason: that antioxidant makes them orange. So you better trust that oranges contain a healthy dose of the nutrient, earning them their spot on this list of the best foods to improve your vision.

And as you probably already know, oranges are high in vitamin C. And that can help your body combating AMD, cataracts and vision loss in general.

Strawberries

Oranges get a lot of attention for their vitamin C content, but strawberries are actually contain moreAnd since vitamin C is the ultimate preventative against overall vision loss, cataracts, and AMD, these berries earn a spot on our list of the best foods for healthy eyes.