What Are Good Foods For Eye Health?

The eyes are an essential organ. These hard-working organs rarely get a break and are prone to age-related degradation. The good news is that certain vitamins and minerals slow the advancement of age-related ocular diseases. While no single food contains everything, certain foods are qualified as a good food for eye health due to high concentrations of the most beneficial nutrients.

The National Eye Institute has determined that foods rich in vitamin C, vitamin E, B vitamins, zinc, and omega 3s are most beneficial to the eyes. Foods that also contain trace amounts of copper, lutein and zeaxanthin are also good foods for eye health.

  • Foods rich in Vitamin C include oranges, bilberries/blueberries, and black currants.
  • Good sources of Vitamin E include sunflower seeds, spinach, and grapeseed extract.
  • The specific B vitamins the benefit the eyes are vitamin B2 and B3. These can be found in dark leafy greens, almonds, peanuts, and avocados. There also found in fortified foods.
  • Zinc is often food rich in vitamin E and include nuts, grapeseed extract, and meats.
  • Omega 3s are prominent in cold water fatty fish such as salmon and fish oil. They can also be found in vegetarian sources like flaxseed and walnuts.
  • Foods that are rich in lutein and zeaxanthin are any of those that are rich in orange, yellow, and red pigments like mangoes, oranges, and egg yolks.

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