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Posted: October 12, 2022

Focusing on Healthy Eyes

Not many people think of nutrition when it comes to the health of their eyes and vision, but eyecare is more than simply eating enough carrots! Making small changes to your eating habits and daily lifestyle choices can make a noticeable difference in the health of your eyes and improve how well they perform their functions. This is why it’s important to know which nutrients keep your eyes healthy, how much of them you need, and which foods (and supplements) contain those nutrients.

Lutein and Zeaxanthin

Many people know that beta carotene, commonly associated with carrots, is a nutrient that improves eyesight, but there are other even more powerful “carotenoids” available in foods that people should be aware of: namely lutein and zeaxanthin. Lutein and zeaxanthin are essential nutrients, which means they are not made in the body, and must be consumed in the food we eat. They act as powerful antioxidants which protect us from the damages of daily light exposure to our eyes. Lutein and zeaxanthin improve what is called “dark adaptation,” which refers to how the eye recovers its sensitivity in the dark after exposure to bright lights.

Sources of Lutein and Zeaxanthin

  • Kale (cooked)
  • Spinach (cooked or raw)
  • Collard greens (cooked)
  • Turnip greens (cooked)
  • Corn (canned or cooked)
  • Green peas
  • Broccoli (cooked)
  • Romaine lettuce
  • Green beans
  • Eggs

If you aren’t eating sources of these foods on a regular basis, our Healthy Eyes Supplement contains these nutrients.

Vitamin C, E and A

Vitamins C and E are powerful antioxidants, which help protect the cells in our eyes (and many other parts of the body) from the damage of free radicals. Preventing the damaging effects of free radicals through nutrition can postpone the effects of aging, which is aided by these antioxidants. Additionally, vitamin A intake has been shown to decrease the risk of age-related macular degeneration.

Sources of vitamins C and E include citrus fruits, strawberries, broccoli, tomatoes, bell peppers, cantaloupe and kiwi. Some sources of vitamin A include sweet potatoes, carrots, leafy greens, milk, eggs and bell peppers.

Eat the Rainbow!

A good way to increase consumption of crucial nutrients for eye health (and overall health) is to choose fruits and vegetables of different colors. Colors in the foods you eat are indicators of their vitamin content, so eating a variety of fruits and vegetables of different colors will ensure that you consume the full spectrum of vitamins and other important nutrients.

            If you are unsure if your diet includes enough nutrients for your eye health, reach out to one of our Vitamine Wellness dietitians and set up a free Discovery Session. To learn which vitamins would best help support your goals, take our Vitamine quiz to get a personalized recommendation. For even more support, you can reach out to any of our Vitamine dietitians through the chat to get your questions answered.

Click here to connect with our Vitamine Wellness dietitians for more support.

*The blog articles, recipes and recommendations found on this site are not intended as medical advice and should not replace consulting with your medical provider. Please consult a medical professional for individual advice.