We’ve shared how exercising, wearing sunglasses, and limiting blue light exposure can protect your eyes. All of those things involve doing something externally to keep your eyes healthy and your vision sharp. But did you know that the foods you eat can actually improve the long-term health of your eyes? Today we’re going to share some of the best foods you can eat regularly to promote your eye health. 

Foods High in Beta Carotene
Your body converts beta carotene into vitamin A, which strengthens the surface of your eye so that it can fight off bacteria and prevent eye disease.  

  • Carrots
  • Sweet potatoes
  • Cantaloupe 
  • Kale 

Foods High in Vitamin C
Vitamin C can delay the onset of age-related cataracts and macular degeneration. 

  • Kiwi
  • Berries
  • Citrus
  • Red and green peppers 
  • Tomatoes 

Foods High in Omega-3
Omega-3 fatty acids may prevent glaucoma, high eye pressure, and dry eyes in adults. 

  • Salmon
  • Tuna
  • Flaxseed 
  • Chia seeds 
  • Walnuts 

Foods with Lutein & Zeaxanthin
Lutein and zeaxanthin protect the macula, lower risk of cataracts, and prevent eye diseases. 

  • Kale
  • Spinach 
  • Corn
  • Broccoli 
  • Squash

Foods High in Zinc
Zinc works with vitamin A to produce melanin, which protects your eyes. 

  • Oysters
  • Beef
  • Yogurt 
  • Cashews

Prioritize eating a well-rounded variety of the foods listed in this blog post, but be sure to incorporate other fruits and vegetables into your daily meals as well. Eating nutritious meals, focusing on whole foods, is one of the best ways to promote your overall health, including your vision. Consistency is key, so eating these foods on a regular basis is the best way to keep your eyes healthy. Eating one carrot once a month won’t provide you with all the nutrients your eyes need!