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10 Vitamin-Powerhouse Foods for Healthy Eyesight

May 26, 2017Eyeglasses
foods for healthy eyesight

Food and health are closely related according to many research studies. This also is true regarding foods for healthy eyesight. Eating a balanced diet high in fruits and vegetables can help fight against age-related macular degeneration (AMD). Age related macular degeneration is a condition where the macula of the retina deteriorates with age, which can lead to central vision loss. Unfortunately, there is no cure for macular degeneration. However, improving your nutritional intake can reduce your risk of developing macular degeneration, including .

Here is a list of the best foods for healthy eyesight, because choosing the right foods will help keep your eyes healthy for years to come.

Bell Peppers

Vibrant bell peppers pack a nutritional punch that helps reduce the risk of age-related macular degeneration. One cup of chopped peppers gives you 100 percent of the recommended daily value of vitamins A and C. Not to mention, bell peppers are fat-free, low-calorie, and contain fiber to fill you up faster and longer.

Citrus Fruits

Sweet and bright in flavor, citrus fruits are loaded with vitamin C. Thus, eating citrus fruits can reduce the risk of cataracts and macular degeneration.


Not only are blueberries full of antioxidants, they benefit overall eye health as well. Studies have shown blueberries can help reduce the risk of cataracts, glaucoma, cancer, and other conditions. They are the perfect poppable snack or topping on your morning cereal.

Whole Grains

Whole grains are low glycemic, which helps fight against AMD. Also, the vitamin E, zinc and niacin found in whole grains also promote overall eye health.


There is timeless truth to carrots’ ability to protect vision. Carrots provide high levels of Vitamin A, with several studies showing that this nutrient seriously helps reduce the impact of cataracts and age-related macular degeneration (AMD). In a salad, roasted as a side dish, or used as an on-the-go snack, nutrient-dense carrots are one of the top must-eat foods for healthy eyesight.

Sweet Potatoes

Like carrots, sweet potatoes have plenty of Vitamin A and beta carotene to keep your eyes going strong. Furthermore, this root vegetable is versatile in the way it can be prepared. It can be baked, mashed, or even turned into fries.

Dark Green, Leafy Vegetables

Dark green and leafy vegetables are filled with eye-boosting nutrients. Vegetables like spinach and kale contain vitamin C, beta carotene, lutein, and zeaxanthin. Additionally, the antioxidants in  act as a natural sunscreen for your eyes by protecting them from harmful UV rays.

Chia Seeds

Chia seeds are leaders in containing omega-3s, which have shown to protect against AMD. In fact, chia seeds have even more omega-3 fatty acids than flax seeds or salmon. Chia seeds are great in smoothies, oatmeal, and cereal.


Kidney beans, black-eyed peas, lentils are all beneficial sources of bioflavonoids and zinc. These fiber-packed beans help protect the retina and lower the risk for developing AMD and cataracts.

Sunflower Seeds

Wile these may be the perfect snack, sunflower seeds also keep your eyes disease-free and healthy by being excellent sources of vitamin E and zinc.