It is difficult for us to imagine a life without all the beautiful colors and sights it has to offer.

Our eyes are the only way for us to see the world and experience life to the fullest. If you have ever had an eye injury, disease, vision impairment, or know someone who has lost their sight, you likely understand the importance of eye health.

Most people think that deteriorating vision and poor eyesight is inevitable with time as our bodies age. The fact is that you can significantly improve your eye health and the longevity of your vision with a healthy lifestyle.

According to studies, certain nutrients like omega-3 fatty acids, vitamin C, E, beta carotene, zinc, zeaxanthin, lutein, and copper may promote eye health and reduce the risk of eye diseases like age-related macular degeneration (AMD).

This is why today we have come up with some natural foods that promote eye health.

8 Natural Foods That Promote Eye Health

1. Carrots

We’ve all heard from an early age that carrots are good for eye health, which is probably why Bugs Bunny seems so sharp. Cartoon characters aside, carrots contain nutrients that are great for your eyes.

Their orange color comes from the nutrient beta carotene, which helps your body to produce vitamin A. Moreover, carrots are rich in vitamin A as well, which promotes better vision by helping your retinas absorb light.

2. Citrus Fruits

Oranges, lemons, and grapefruits are all examples of citrus fruits that promote eye health. These natural foods are rich in vitamin C, which is a great antioxidant for protecting your eyes against age-related damage like AMD and visual acuity loss.

Even the American Optometric Association (AOA) recommends incorporating citrus fruits like grapefruit and oranges in your diet to promote eye health.

3. Fish

Fish are arguably the healthiest protein you can consume. Among their many health benefits, they are also great for promoting eye health. Fish are rich in omega-3 fatty acids, especially oily fish such as trout, salmon, tuna, herring, anchovies, sardines, and mackerel.

The omega-3 nutrients from fish may even help you combat dry eyes, especially from digital eye strain.

4. Leafy Greens

Kale, cabbage, spinach, and collard are all popular examples of leafy green veggies that are great at promoting eye health. They are rich in vitamin C, which we know is great for protecting our eyes, and they also contain zeaxanthin and lutein for reduced risk of age-related vision loss.

 8 Natural Foods That Promote Eye Health

5. Eggs

Eggs are a natural food that should really be categorized as a superfood. They are one of the most nutritious foods on earth, packed with healthy nutrients, many of which are not easily found in modern diets.

This superfood is an excellent source of zeaxanthin and lutein, which are both nutrients that help prevent sight loss due to aging. Moreover, eggs also contain vitamin E, C, and zinc, all of which are great for your eye health.

6. Sweet Potatoes

Just like carrots, sweet potatoes are a great natural food to promote eye health because they contain high levels of beta carotene. They are also rich in vitamin E, which is also an antioxidant like vitamin C, that helps prevent eye damage.

7. Legumes & Nuts

Lentils, peanuts, walnuts, and cashews are all natural foods that are rich in omega-3 fatty acids. These legumes and nuts are just a few examples and there are plenty more you can eat to promote eye health.

8. Beef

While you may not have expected to find beef in this list, it is a natural food that is packed with zinc. Our eyes contain a lot of zinc in and around the retinas, and zinc from meats can help delay AMD and age-related vision loss.

While other meats like pork and chicken are also good sources of zinc, they do not contain as much zinc as beef, which is why it made our list.

Daily Recommendations

The American Academy of Ophthalmology (AAO) recommends the following daily intake:

  • Vitamin C – 500mg
  • Vitamin E – 400IU
  • Copper oxide – 2mg
  • Zinc oxide – 80mg
  • Zeaxanthin – 2mg
  • Lutein – 10mg

Final Thoughts

You should consider incorporating the aforementioned 8 natural foods that promote eye health in your diet. While you may already eat some of these natural foods regularly, consider the nutrients that you are missing out on.

For example, it is easy to miss out on omega-3 fatty acids because we are not used to eating fish, legumes, or nuts that often. If this is the case for you, you should consider adding more fish and nuts to your diet.

If you want to learn more about natural foods that promote eye health, or about some excellent blue light blocking solutions to prevent AMD, please visit our website today!