Posted by: courtneygrapperhaus | January 2, 2015

Your eyes are what you eat! Resolve to eat well for your eye health.

food for optimal ocular healthCan a carrot a day keep the optometrist away? Perhaps! According to WebMD, “Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids all play a role in eye health. They can help prevent cataracts, clouding of your eye lens. They may also fight the most-likely cause of vision loss when you’re older: age-related macular degeneration (AMD).” There are many foods in addition to carrots that can benefit your eyes.

Lately it seems like everyone in the foodie world has been talking about kale. Kale is a green vegetable unlike any other I’ve tried. If I had to pick a close relative, I’d call it a mix between collard greens and spinach. You can prepare kale in several ways. Salads made with raw kale are fabulous with nothing more than an acidic salad dressing (such as vinaigrettes) and a pinch of Parmesan cheese. If you massage the kale before preparing the salad it brings out the natural sweetness of the vegetable and makes it more tender. You can also sauté it or use it as an ingredient in a main dish. Kale is full of the antioxidants lutein and zeaxanthin, which protect eyes from sunlight and air pollution.

Are there any seafood lovers out there? Oysters and crab are great sources of zinc, which keeps your retina healthy. Salmon, sardines, and herring are great sources of omega-3 fatty acids which fight inflammation and improve overall eye health.

Carrots have been known for improving eye health because they contain beta carotene. This nutrient converts to vitamin A, which can help with night vision. Pumpkin, apricots, and sweet potato are also good options.

Whole grains promote your overall eye health. Look for quinoia, whole oats, whole wheat pasta and brown rice. Try making a quinoia or brown rice pilaf with carrots, sweet potato, peas and almonds to create a dish containing several of these beneficial foods. Serve it on the side of a nice piece of salmon atop some sautéed kale and you have a delicious and eye-healthy meal!



  1. […] not smoking, exercising and eating a well-balanced healthy diet (see our blog titled “Your eyes are what you eat! Resolve to eat well for your eye health“). Doing these things not only helps prevent AMD, but also a wide variety of other diseases […]

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