Eat these foods often to promote and protect healthy eyes
1. Dark green leafy vegetables such as, kale, spinach, collard, turnip and mustard greens are the best source of lutein and zeaxanthin. Leafy greens are also a rich source of vitamin C, which may prevent glaucoma.4
2. Carrots and yams are rich in eye healthy antioxidants and very high in beta-carotene, the pigment in bright orange fruits and vegetables and a precursor for vitamin A. Vitamin A is critical to normal vision and plays a major role in preventing night blindness and maintaining a healthy cornea.
3. Broccoli is a member of the cruciferous family related to kale, cauliflower, Brussels sprouts, cabbage and collard greens. Broccoli contains high levels of lutein, zeaxanthin and vitamin C.
4. Citrus fruits, strawberries and orange juice are rich in vitamin C as are tomatoes and red bell peppers, which also contain lutein and lycopene and also credited with supporting eye health.
5. Many fruits are rich in lutein and zeaxanthin apricots, peaches, mangoes, papayas, oranges, tangerines and melons, especially cantaloupe are among those with the most content.
6. Herbs and spices, such as curry and dill, parsley and watercress contain significant concentrations of lutein. Unlike vitamins and minerals, the bioavailability of lutein is increased with cooking.5
7. Flax seeds and flax oil are rich in omega 3 fatty acids thought to reverse the effects of dry eye syndrome (DES)6
8. Garlic, sunflower seeds, Brazil nuts, black walnuts, oatmeal and brown rice contain selenium, a key mineral that helps to absorb antioxidants in the prevention of eye disease.
9. Garbanzo beans, kidney beans, oatmeal and whole wheat bread contain zinc, an important mineral that works with antioxidants to play a role in promoting overall eye health.
10. Wheat germ, soy and safflower oil are rich in vitamin E, as are pistachios, peanuts and particularly almonds. Associated with the prevention of cataracts high levels of vitamin E are found in green leafy vegetables and fortified cereal.
