10 Food Varieties That Are Great For Your Eyes

Raw Red Peppers

Raw Red Peppers Its Bell peppers provide the highest dose of vitamin C per calorie, providing vital support for eye veins and potentially decreasing your risk of waterfalls. You’ll find it in various vegetables and organic products like bok choy, cauliflower, papayas and strawberries; to preserve maximum potency of this vitamin try eating your fruit raw whenever possible and when cooking they also provide eye-friendly vitamins A & E!

Sunflower Seeds And Nuts

An ounce of sunflower seeds or almonds provides approximately half the daily recommended vitamin E amount that the USDA suggests adults receive, according to studies conducted over several decades. A major study concluded that vitamin E supplementation helps slow age-related macular degeneration (AMD), as well as help forestall waterfalls from happening. Hazelnuts, peanuts (actually legumes), peanut butter are all excellent sources of Vitamin E as well.

Dark, Leafy Greens

Kale, spinach and collard greens are rich sources of vitamins C and E as well as the carotenoids lutein and zeaxanthin, plant-based forms of vitamin A that reduce your risk for long-term eye diseases like AMD and cataracts. Unfortunately, many who consume western diets don’t get enough of these plant-based forms of vitamin A in their daily meals.


Your retina requires DHA and EPA omega-3 fatty acids in order to function optimally; both can be found in fish such as salmon, tuna and trout as well as other seafood sources. Omega-3s appear to protect your eyes from AMD and glaucoma as well; low levels have even been linked with dry eyes.

Sweet Potatoes

Orange-hued foods grown from the earth such as sweet potatoes, carrots, melons, mangos and apricots contain high concentrations of beta-carotene – an antioxidant vitamin A derivative which assists with night vision adaptation. In addition, one sweet potato provides over half your daily vitamin C requirement and some essential Vitamin E benefits.

Lean Meat And Poultry

Zinc transports vitamin A from your liver to your retina, where it’s used to create melanin. Clams contain more zinc per serving than any other food source, but that doesn’t have to stop you – hamburger, pork and poultry (dark and breast meats) are excellent sources.

Beans And Legumes

Looking for an excellent vegan, low-fat and high-fiber snack to help maintain vision at night and slow AMD? Chickpeas, black-peered towards peas, kidney beans and lentils all boast high zinc levels; simply heating up some containers will do just as well!


Eggs occupy an exceptional place as a complete food package: their zinc will assist your body with digesting lutein and zeaxanthin found in its yolk, while its yellow-orange hue prevents harmful blue light from damaging retinas, helping support how much protective color exists in macula (the part of your eye that controls focal vision).


Your body doesn’t produce its own lutein and zeaxanthin, but they can still get these crucial vitamins from squash all year. Summer squash contains vitamin C and zinc; winter varieties provide vitamins An and C alongside omega-3 fatty acids for added nutrition.

Broccoli And Brussels Fledglings

These connected vegetables contain a wonderful combination of supplements: vitamin A (in the form of lutein, zeaxanthin and beta-carotene), C and E – all proven cancer preventives that protect cells in your eyes from free radicals- a type of uncoordinated particle that destabilises solid tissue, especially retinas that may otherwise be vulnerable.