7 Power Foods That Boost Your Eye Health | 1MD Preventive

7 Power Foods That Boost Your Eye Health


Maintaining eye health is a major concern as we age, and certain nutrients can help make sure that your vision stays clear. Check out these 7 powerful "super" foods that each contain active nutrients to help support our eyes and ocular health.

1. Leafy Greens

Greens full of lutein and zeaxanthin help keep your eyes sharp and healthy. Both of these nutrients are types of carotenoids, which provide the yellow and orange pigments in some types of vegetables. They’re also found in the macula of the human eye, and research suggests that they help support our vision. Some of the best sources of these nutrients are collard greens, spinach and kale.1

2. Eggs

Egg yolks not only contain lutein and zeaxanthin, but also vitamin A, which can keep your eyes hydrated and functioning correctly. It may also help maintain the natural barriers found on the surface of your eyes.2

3. Legumes

Beans are a great source of bioflavonoids and zinc, which helps vitamin A create melanin to shield your eyes. Legumes also may help protect the retina. Some of the best legumes for your diet include black-eyed peas, kidney beans and lentils.3

4. Sunflower Seeds

These tasty seeds are also excellent sources of zinc and vitamin E, the latter of which promotes a healthy immune system.4

5. Carrots

Your grandmother was right –– carrots do promote eye health. They also contain a potent amount of carotenoids, which explains their bright orange pigment.

6. Whole Grains

Keeping our glycemic index (GI) low is essential for maintaining eye health as we age, and a diet rich in whole grains can help us reach our GI goals. Some suggestions include brown rice, whole oats and whole grain breads.

7. Fatty fish

Salmon, tuna, mackerel and sardines are potent sources of omega-3 fatty acids. These polyunsaturated fats not only support the health of adult vision, but they are critical to fetal eye development. If you want to avoid potential exposure to mercury, we suggest trying a krill oil supplement, which is sourced directly from the Antarctic Ocean and contains lower levels of pollutants. 

The Takeaway

Vision-promoting foods contain some of the most important –– and oftentimes overlooked –– nutrients that our body needs to stay healthy. Keeping these foods in mind the next time you look at a menu can go a long way toward maintaining your vision for years to come.



  1. https://www.youtube.com/watch?v=paVQfT4yick
  2. http://www.allaboutvision.com/nutrition/lutein.htm
  3. http://www.allaboutvision.com/nutrition/foods.htm
  4. http://www.webmd.com/eye-health/zinc-vision
  5. http://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/vitamin-e?sso=y

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