National Nutrition Month: 5 Eye-Friendly Foods in Your Kitchen Now

We already know the humble carrot’s reputation for contributing to great eyesight. The beta-carotene and antioxidants in carrots (as well as sweet potatoes, red peppers and other brightly hued fruits and vegetables) is known to provide protection against infection and inflammation that could damage the delicate structures of the eye.

plate of food

Odds are you have one or more of these healthy foods in your kitchen right now, but don’t overlook other rich sources of eye-healthy nutrients. Root around the fridge and cupboards and you’re likely to find a goldmine …

Greens. Leafy greens like spinach, kale arugula and watercress are teeming with vitamin A, B-complex, C and K and minerals such as calcium, copper, iron, manganese, phosphorus and potassium. Their anti-inflammatory and immune-boosting properties help combat disease and swelling. Your colorful lunch salad is also rich in carotenoids, a component famous for keeping your vision in top working order.

Nuts. Fight the ravages of old age with the healthy fats that come from nuts. Tasty snacking nuts like almonds, pecans and walnuts contain vitamin E, which offers protection against cataracts and age-related macular degeneration.

Eggs. Egg yolks contain lutein, zinc, zeaxanthin and vitamin A, all of which stave off cataracts and age-related macular degeneration and keep your night vision sharper. Make a boiled or poached egg a part of your daily routine and reap the benefits.

Dairy. Ah, here’s that zinc and vitamin A again! Zinc is vital to the cornea and the tissue beneath it to prevent night blindness and cataracts. Milk truly does do the body good—and so does a serving of cheese or low-sugar yogurt.

Citrus. Citrus fruits are not only delicious but are rich in vitamin C, which is important to building and maintaining healthy blood vessels in the eyes. Fresh oranges, grapefruit, pummelos, lemons and limes—or no-sugar-added juice from them—are some of the best vitamin C sources you’ll find.

Healthy tip: Combine all five of these kitchen staples for a vision-boosting, superfood salad. Simply top a bowl of salad greens or steamed vegetables with a boiled egg and a light sprinkling of your favorite nuts and seeds, then drizzle with a homemade dressing of lemon juice and olive oil. 

If you make any of all of these items part of your daily healthy diet, your eyes—and everything else—will thank you. 

Lake Lazer Eye Center offers laser eye surgery using the latest and most advanced laser technology to help patients break free from glasses and contacts. In the event that you’re not a candidate for LASIK, we’ll assist you with a contact lens evaluation or a selection of designer and specialty eyewear.