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Beyond the Carrot: Foods for Eye Health

By Sara Butler

Your peepers are important! Without your eyes you can’t watch a sunset, see your children smile, or read informative blogs on behalf of The Joint. There are many ways you can ensure good eye health, and one of the biggest is through the foods you eat. You’ve probably been told your whole life how good carrots are for your vision, but it’s time to go beyond the carrot to find out how you can support better eye health.

Leafy Green Vegetables

Leafy green vegetables should be a staple in everyone’s diet since they have so many amazing benefits for health. But when it comes to your eyes, these green gems are packed with the antioxidants zeaxanthin and lutein. According to the National Institutes of Health, both lower the risk of developing cataracts and macular degeneration.


The yolks in eggs are another great source of the antioxidants zeaxanthin and lutein. They also contain zinc, which helps to lower your risk of developing macular degeneration. Eggs are a food packed with nutrients and relatively low in calories, so they make a great addition to a healthy diet.

Berries and Citrus Fruits

Vitamin C has been shown to reduce the risk of cataracts and macular degeneration – along with a host of other benefits. Feel free to add berries to your yogurt or smoothie and have citrus fruit as a snack in order to keep those eyes in great shape!


These nuts are full of Vitamin E, which research from the American Optometric Association shows can help to slow macular degeneration. Just a handful of nuts, or about an ounce, provides half of the Vitamin E you need per day to maintain good health.

Fatty Fish

Fish high in omega-3 fatty acids such as salmon, tuna, mackerel, trout, and anchovies are high in DHA. DHA is a fatty acid found in the retina. Low levels of DHA have been linked to dry eye syndrome. So, keep your eyes moist and healthy with about 8 ounces of fatty fish per week!

Eye health doesn’t have to be a big mystery. In fact, you probably noticed that a lot of these foods are recommended as a part of an overall healthy diet. That’s because they’re good for your whole body! Give your body what it needs and it will take care of you – so make sure you add these foods in today!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Fort Mill, S.C. 


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