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Eye Health: 5 Foods Good for Your Eyes

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You likely grew up hearing you should eat your carrots because they’re good for your eyes. That's true. Carrots, as well as other orange-colored fruits and vegetables, can improve eye health thanks to the beta carotene they contain. But they’re not the only foods you should eat to help keep your eyes healthy.

Other nutrients, such as lutein, zeaxanthin, zinc, vitamins C and E and omega-3 fatty acids, help protect your eyes, especially as you age. These foods can slow the progression of macular degeneration, which can cause vision loss and may help prevent cataracts.

5 Foods to Help You Take Care of Your Eye Health

You may be surprised to find out these 5 foods are good for your peepers.

Leafy Greens

Antioxidants found in leafy greens can protect your eyes from damage resulting from sunlight, pollution and cigarette smoke. Leafy greens also contain lutein and zeaxanthin, which reduces the risk of developing cataracts or macular degeneration.

Some powerhouses to add to your plate include:


Eggs are also packed with lutein and zeaxanthin, primarily in the yolk, that helps take care of your eye health. In addition, eggs contain zinc, which keeps your retina healthy. Other good sources of zinc include oysters, peanuts and whole grains.

Citrus Fruits

You may think vitamin C can boost your immune system, but did you know that it can also help keep your eyes healthier? Well, it can! In addition to oranges and grapefruits, berries, papaya, green peppers and Brussels sprouts are a great source of vitamin C.

Concerned About Macular Degeneration?

Macular degeneration is more common in Caucasians and senior citizens, but other risk factors can also increase your chances.

Nuts and seeds

Almonds are great for eye health. They contain vitamin E, which helps keep tissue strong and slows the progression of macular degeneration.

Other good sources of vitamin E include:

Cold-Water Fish

The omega-3 fatty acids in cold-water fish like salmon, sardines and herring help fight inflammation and can protect your eyes.

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Tags: eye care

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