Eating right for eye health

The nutrients in certain foods are good for the health of certain organs or promote specific functions in your body. Fish is brain food. Tomatoes are good for the skin. Blueberries are good for the heart. Oatmeal helps with cholesterol.

But what about your eyes? Certainly there are specific foods that you should be eating to help your overall eye health.

Carrots

One of the stories nearly every kid heard growing up was that if you eat your carrots, they'll have good eyesight. While seeing like a rabbit may or may not be a plus, it is a good way to get kids to eat carrots. The beta-carotene in carrots helps night vision.

Sweet potatoes

These orange spuds are also high in beta-carotene, so if you don’t like carrots, find a few recipes that use sweet potatoes.

Grapefruit and Orange Juice

Yes, Vitamin C is known to help the immune system, but it’s also been shown to help minimize the risk of cataracts and age-related macular degeneration. So drink up!

Other sources of Vitamin C

Citrus fruits aren’t the only source of Vitamin C. Broccoli, brussels sprouts, cauliflower, green and red bell peppers and chili peppers are all excellent vegetable sources for Vitamin C. And there are some fruits, including kiwi, mango, papaya, strawberries and pineapple that contain more Vitamin C than a medium orange.

Nuts & seeds

Vitamin E is essential for protecting the cells from free radicals. It also slows the progression of cataracts and age-related macular generation. One ounce of sunflower seeds or almonds has more than a third of the daily allowance. Other sources of Vitamin E include wheat germ, hazelnuts and peanut butter.

Greens

A cup of cooked kale or spinach contains more than 20 milligrams of lutein and zeaxanthin, which have been shown to reduce the risk of age-related macular degeneration and cataracts. Collard and turnip greens are also good sources. Don’t like greens? Corn, green peas, broccoli, romaine lettuce and green beans can be included.

Fish

The fatty acids found in fish are essential for brain function and heart health, but they also help your eyes by helping with visual development, retinal function, and possibly protecting against dry eye. Look for natural, not farm raised fish like salmon and tuna.

Shellfish

Zinc is a mineral found in oysters, clams, shrimp and other shellfish. If you don’t get enough, you can develop poor night vision and possibly cataracts. Other sources of zinc include liver, red meat, poultry, whole grains and milk.

Legumes

Bulk dry legumes of all kinds - including black-eyed peas, kidney beans, and lima beans – are excellent sources of zinc.

Eggs

In addition to being a good source of protein, the yolk is a prime source of lutein and zeaxanthin as well as zinc.

Tomatoes

Tomatoes are packed with carotenoids, including lycopene, which helps give them their red color. Lycopene helps prevent light-induced damage to the retina and other areas of the eye. Tomatoes are also an excellent source of Vitamin C, which is also necessary for overall eye health.