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Foods Good For Your Eyes

By Sara Butler

Everyone knows that carrots are good for your eyesight, but they’re not the only food out there that perks up your peepers! There are many foods that can help prevent disease and keep your eyes in good condition as you get older. Here are a few foods you should add into a regular rotation to keep your eyesight healthy.

Bell Peppers

Bell peppers are technically fruits and they’re loaded up with Vitamin C that is good for your eyes. This antioxidant lowers your risk of cataracts, according to the American Optometric Association. Other foods high in Vitamin C that are also good for your eyes include:

  • Broccoli
  • Papaya
  • Cauliflower
  • Strawberries
  • Citrus fruits

To get all the Vitamin C you can out of these foods, make sure to eat them raw since cooking breaks down the Vitamin C, making it less beneficial.

Leafy Greens

Dark, leafy green vegetables are good for you in just about every way, but they’re really great for your eyes! They’re loaded with zeaxanthin and lutein, which are two plant pigments that can help to lower your risk of developing certain eyes diseases such as cataracts and macular degeneration. Avocados, yellow squash, and broccoli are also great ways to get these two antioxidants in your diet. Just keep in mind that your body will best absorb these plant pigments when you pair them with a little fat, so feel free to add some extra virgin olive oil to your vegetables.

Sunflower Seeds

Sunflower seeds are an excellent source of Vitamin E, which helps to show the progression of cataracts and age-related macular degeneration. Almonds, peanuts, and hazelnuts are also a great source of Vitamin E, but sunflower seeds also contain zinc, which your body uses to help absorb Vitamin A -- another nutrient that helps support eye health.


Eggs are a versatile addition to any kitchen -- they also happen to be a great source of zinc, lutein, and zeaxanthin. These nutrients help to protect your eyes from the damaging effects of light. Just make sure to keep the yolks because that’s where all the good stuff is.


Omega-3 fatty acids help to keep your eyes hydrated and also help protect them from glaucoma and macular degeneration. Salmon is an excellent source of omega-3, so don’t be shy about adding it into your diet a couple of times per week.

Keep those peepers peeping for years to come by eating a healthy diet that supports your continued eye health.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Long Beach, Calif.

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