Everyone should take care of their eyes.  More so with age, since eye cataracts and age-related macular degeneration are the leading causes of blindness in older adults.  Proper nutrition is always the most powerful preventive medicine and so you may ask what foods can be good for the eyes?

Nutrition for You recommends the following list of foods that can help you keep your eyes healthy and your vision sharp. 

Leafy greens such as kale and spinach because they are packed with the antioxidants necessary to reduce incidents of eye  cataracts, as much as 18% based on recent studies. Other vegetables that contain these beneficial antioxidants include broccoli, corn and pumpkins.

Eggs, likewise, contain the antioxidants found in leafy greens that are helpful in keeping your eyes healthy.   However, keep in mind that eggs should be consumed in moderation, particularly when you are trying to lose weight.

Vitamin C-rich food can help provide protection from UV light damage. Excellent sources of Vitamin C are citrus fruits, red bell peppers, strawberries, raspberries, broccoli and brussel sprouts.

Vitamin E-rich foods can help in the prevention of cataracts and age-related macular degeneration. Excellent sources of Vitamin E are sunflower oil, peanut butter, wheat germ and almonds. 

Foods rich in omega-3 fatty acids can lower risk of age-related macular degeneration.  Nutrition for You recommends taking 1,000 mg of fish oil daily or eating 8 oz of salmon each week.  Flaxseed and walnuts are also excellent sources of omega-3 fatty acids. 

Information from “Eating for Eye Health,” By Lindsey Getz.  Today’s Dietitian. Vol. 11 No. 9 P. 12 

Photograph courtesy of Jun Belen.