Posted on: 01/24/17


Eating right is an essential part of living a healthy lifestyle. Eating foods that are rich in nutrients provides your body with the nutrition it needs to remain healthy. Like all organs, eyes need certain nutrients in order to function at their pinnacle. Such nutrients include antioxidants, omega-3 fatty acids, zinc, and various vitamins. You can get these nutrients from a range of healthy foods.

Foods Rich In Omega-3 Fatty Acids

The retina contains an omega-3 fatty acid known as docosahexaenoic acid (DHA). DHA promotes regular function while fighting inflammation and eye disease such as macular degeneration. Its greatest benefit may be that it strengthens cell membranes. Fatty fish provide more of this essential nutrient.

Salmon is the fish with the most omega-3 acids. Halibut, herring, flounder, and sardines have a lot too. Tuna, which you can get at almost any deli during lunch, is another good source.

Fill Up With Zinc

Crab and oysters are loaded with zinc, another of nature’s keys to eye health. Zinc combats night blindness and is another ally against macular degeneration. It also helps your body absorb certain vitamins and antioxidants to promote eye health.

While just two oysters a day provide the zinc you need, seafood isn’t the only option. Peanuts, turkey and whole grain are also great sources of zinc.

The Power of Antioxidants

Lutein and zeaxanthin are the two antioxidants most vital to eye health.  Leafy greens are the best source of these nutrients that strengthen the macula, the part of the retina that protects the eye from harmful agents like pollution and sunlight. This added level of protection can help improve and maintain your vision.

Some researchers also believe that lutein and zeaxanthin absorb visible light, particularly blue light, which is bad for the eye.

Spinach and kale are the best leafy greens for eye health. Broccoli, Brussels sprouts, collard greens, and Swiss chard help too.

Get Egg-y with it

Egg yolk is a sort of catch-all for eye health since it contains many of the aforementioned vitamins and nutrients. This includes luteinzeaxanthin, fatty acids, and carotenoids.

Fall Foods

While it is still far away, keep in mind that autumn is a great time to eat foods that are healthy for eyes. Pumpkin and sweet potato, like their orange counterpart the carrot, are great for eyes. And the presence of the color orange is no coincidence, as all these foods contain a red-orange pigment called beta-carotene. Once consumed, beta-carotene turns into Vitamin A, another nutrient to help fight night blindness.

Pumpkin soup is a tasty way to get Vitamin A. You can get it from red pepper and winter squash too.

Moderation is key with all these foods. While they provide numerous health benefits, too much of any food can be detrimental to your health.

Stay tuned to Cutarelli Vision’s blog for more healthy tips and industry news.