Protect your vision with these nutritious (and delicious) foods
Published by: AARP
Diet can have long-term effects on eye health and there is evidence that good nutrition is important for protecting our eyes as we age.
Blueberries
These violet-hued gems are rich in anthocyanins, potent antioxidants that bolster collagen structure in the retina and provide extra vision protection. They also may improve vision in people with normal-tension glaucoma, a form of disease that damages the optic nerve. You’ll also get anthocyanins from other purple, blue, and dark red foods like red or purple grapes, blackberries, pomegranates, and cranberries.
Dark Chocolate
Here’s a guilt-free reason to indulge in a chunk of dark chocolate today: A 2018 study published in JAMA Ophthalmology found that adults who ate a bar of dark chocolate could literally see better — with greater improvements in visual clarity and visual contrast sensitivity— about two hours afterward than those who consumed milk chocolate.
Eggs
Egg yolks are loaded with the same powerful eye-protecting antioxidants, lutein, and zeaxanthin, that are found in leafy green vegetables.
Oysters
Shellfish like oysters are among the best sources of the mineral zinc, which protects the eyes against the damaging effects of sunlight.
Oranges
Vitamin C should really be called “vitamin See” because it has such a profound effect on vision. Like other antioxidants, it helps protect against free-radical damage and may reduce your risk of developing cataracts and macular degeneration. It also helps build collagen, which provides a structure for your cornea. You can also get ample doses of C from other citrus fruits, strawberries, kiwi, red bell pepper, cantaloupe, and broccoli.
Carrots
Vitamin A helps with the production of both rod and cone cells in the eyes, which helps you see in low light conditions and see colors. Beta-carotene also helps fend off disease-causing free-radical damage to the eyes. Eating large amounts may lower your risk for diseases like macular degeneration, cataracts, and glaucoma. You can get beta-carotene from yellow, orange, and red fruits and veggies like sweet potatoes and cantaloupes as well as dark leafy greens like kale and broccoli.
Almonds
Almonds are great sources of vitamin E, an antioxidant that protects the eyes from free-radical damage. Research has also found that people over age 50 who have a high dietary intake of vitamin E — along with vitamin C, zinc, and omega-3 fatty acids — have a substantially lower risk of developing age-related macular degeneration.
Salmon
A 2019 meta-analysis of studies examined the consumption of specific food groups and age-related macular degeneration and found that people who regularly ate fish had an 18 percent reduced risk of developing the sight-stealing disease. Aim for two to three servings a week of cold-water fish such as salmon, tuna, sardines, herring, mackerel, or halibut.
Kale
Kale, spinach, and other dark leafy greens like collard greens and turnip greens are packed with lutein and zeaxanthin, antioxidants that are stored in the eye’s macula, which helps shield the eye from damaging light.
Tomatoes
Tomatoes contain a positive quadruple whammy of nutrients that protect eye health: lycopene, which is part of the carotenoid family, as well as the antioxidants lutein, zeaxanthin, and beta-carotene. The antioxidants can help protect against UV-induced damage and the development of cataracts. And lycopene may play a role in preventing age-related macular degeneration: One study found that people with higher blood levels of lycopene and zeaxanthin have a significantly lower risk of developing age-related macular degeneration. Other good sources of lycopene include watermelon, pink grapefruit, papaya, and dried apricots.