Bell Peppers: Brightly-colored bell peppers are a nutritional powerhouse that could help reduce the risk of prostate cancer and age-related macular degeneration. A single cup of bell peppers provides 100 percent of the recommended daily value of vitamins A and C. Plus, bell peppers are fat-free, low-calorie, and contain three grams of fiber per cup.
Spinach/Kale: Deep green and leafy vegetables are filled with vitamin C, beta carotene, and loaded with lutein and zeaxanthin. These antioxidants act like a natural sunscreen, and they protect your eyes from harmful UV rays. These nutrients can also help your eyes detect contrast better, so eating foods rich in these antioxidants not only improves vision, but they help maintain your vision long-term.
Carrots: These portable vegetables are perfect for on-the-go snacking. Carrots are rich in beta-carotene, a carotenoid pigment which is an essential precursor for vitamin A. Deficiencies in vitamin A are the leading causes of blindness in the developing world. Lack of vitamin A can also lead to Cataracts, Macular degeneration, and Xerophthalmia (a disease which is characterized by dry eyes, swollen eyelids and corneal ulcers).
Sweet Potatoes: This bright-orange root vegetable provides beta carotene, just like carrots. Your body converts beta carotene to vitamin A, a nutrient that helps prevent dry eyes and night blindness. Beta carotene and vitamin A also help reduce the risk eye infections.
Blueberries: It’s no secret that blueberries are packed with antioxidants, but did you know they pack a punch for overall eye health as well? According to a recent study, blueberries may help to reduce your risk of cataracts, glaucoma, heart disease, cancer, and other conditions. Blueberries are also good for the brain. Studies have shown that blueberries may not only help improve learning and memory capacity, but can fight the effects of Alzheimer’s disease as well.
Wild Salmon: Studies show that eating foods rich in omega-3s can help protect tiny blood vessels in the eyes. This delicious, pink fish is a perfect way to get the Omega-3 fats you need. Salmon also a great source of vitamin D, which helps protect against macular degeneration. For a tasty and extra nutritional treat, serve a spinach salad on the side.
Chia Seeds: Want an extra boost of nutrients? Add some chia seeds to your diet. Chia seeds contain more Omega 3’s than flax seeds or salmon, more calcium than a glass of milk, and more antioxidants than blueberries. They are also a great way to get more fiber into your diet.
Eggs: The yolks contain vitamin A, lutein, zeaxanthin, and zinc, which are all vital to long term eye health. Vitamin A safeguards the surface of the eye, while lutein and zeaxanthin lower the chance of getting serious eye conditions, like age-related macular degeneration and cataracts. Zinc contributes to the health of the back of the eye and also helps eyes see at night.
Oranges: These, and other citrus fruit, contain high amounts of vitamin C, which is key for eye health. Vitamin C, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in your eyes. It can combat the development of cataracts, and with a combination of other vitamins and nutrients, age-related macular degeneration.