We all know that certain foods are filled with vitamins and minerals that keep your body healthy, some are especially necessary for your eyes.  Out of these many vitamins and nutrients, your eyes take full benefit from a specific few, like that of vitamin E and beta-carotene.  If you want to boost your eye health, here are the best foods for your eyes. 

Orange Produce:

Orange colored produce is known to be superfoods for your eyes.  The vitamin C found in oranges and grapefruits promotes good blood flow in the vessels in your eyes as well as fighting cataracts and other age-related macular degeneration.  Going along, carrots are an excellent source of vitamin A and beta-carotene, they can aid in keeping the surface of your eye strong and prevents infections.  Pumpkin, corn, and cantaloupe also fall into this category, due to their high vitamin content.    


A small handful nuts daily can do amazing things for your eyes.  As an example, almonds contain vitamin E and omega-3 fatty acids, which slows future eye degeneration and cataracts by protecting the healthy tissue already present.  This is the same for sunflower seeds, peanuts, walnuts, pistachios, and hazelnuts, regardless any can provide a daily intake of vitamin E to boost your eye health. 

Dark Leafy Greens:/Vegetables: 

Dark leafy greens are truly the health food made of our eyes and bodies.  This is all due to the important vitamins, minerals, and nutrients they contain.  Most dark leafy greens, like spinach, kale or collard greens are high in lutein and zeaxanthin, which are important antioxidants since the body cannot make them and can only be created by plants.  But if dark leafy greens aren’t your thing, the best part is that you can find these nutrients in other vegetables; red peppers, peas, broccoli, and avocados are great alternatives. 


Some fish are notable for having omega-3 fatty acids, like that of salmon, tuna, mackerel and other cold water fish.  Omega-3s are healthy fats that are essential for eye health, as they keep eyes from drying and promote good visual development in the retina, the back portion of the eye. 


Rounding out the list of MVP foods are eggs.  The yolks in eggs are jam-packed with vitamin A, zinc, lutein and zeaxanthin, which all help in lowering the chances of age-related eye conditions.  Zinc, in particular, is great for ensuring a healthy retina and also aids in seeing at night or in dim lighting. 

When combined with other healthy foods, these foods are exceptional in combating eye problems and other macular degeneration.  And it’s no wonder why you hear time and time again the benefits of healthy eating.  So, if you care about your body and your eyes you’ll heed that what others say about eating healthy.