We’ve all heard the joke that you never see rabbits wearing glasses because they eat so many carrots. That said, there is something to be said about the benefits of eating foods containing nutrients that support eye health.
If you’re looking to take better care of your eyes and prevent macular degeneration as much as possible, consider the following foods. They contain nutrients the American Macular Degeneration Foundation (AMDF) recommends due to their nutrients such as: omega-3 fatty acids, carotenoids, zinc, vitamins A, C, D and E, lutein and zeaxanthin.
- Carrots – Yes, believe it or not, they are actually good for your eyes. They contain beta-carotene as well as a spectrum of other vitamins and minerals that are great for overall eye health. Even better, they’re cheap and easy to come by. Throw a few raw baby carrots into your lunch every day, eat them with dip as a snack or grate carrots into your salads.
- Dark leafy greens – Kale, spinach and other dark leafy veggies are packed with lutein and zeaxanthin, which are antioxidants that reduce the risk of developing both cataracts and macular degeneration. Toss them into smoothies, add them to omelets, or eat them as the base of delicious salads.
- Eggs – If you’ve been eating egg whites only, it’s time to stop. Egg yolks are the part of the egg that contains the most nutrients and the most protein, for that matter. For your eyes, the yolk contains lutein and zeaxanthin as well as zinc, all of which are fantastic for preventing macular degeneration and supporting overall vision health.
- Berries and citrus fruits – These brightly colored, sweet and tangy tasting delights not only make a spectacular breakfast and dessert but they also help your eyes through their antioxidants, vitamin C and other vitamins and minerals. Great options include blueberries, blackberries, raspberries and strawberries. If you’re lucky enough to have access to sea buckthorn berries, they’re fantastic, too.
- Almonds – A handful (about 10) contains lots of healthy fat and vitamin E, which can help to reduce eye dryness while also reducing the risk of macular degeneration.
- Fatty fish – Salmon and other types of fatty fish contain omega-3 fatty acids and DHA. This is wonderful for reducing dry eye syndrome, and boosting overall eye wellness. Want options other than salmon? Consider mackerel, sardines, tuna, trout and anchovies.
With these delicious options, it’s easy to come up with recipes you can enjoy every day that will taste great and support your eye health at the same time.