Did you know that the foods you eat can help protect your eyes from many common
eye conditions? Nutrition plays an important role in preventing conditions such as cataracts
and macular degeneration.
Summer foods that are good for your eyes include strawberries, tomatoes,
avocados and peppers. These and many other fresh fruits and vegetables
contain nutrients that will help protect your eyes from common eye conditions
that can result in vision loss.
Essential nutrients for your eyes
Vitamin C: Helps to lower the risk of developing cataracts or macular degeneration.
Found in most fruits and vegetables, including bell peppers, oranges,
grapefruit, strawberries, tomatoes, broccoli and kale. Adults should get
about 1,000mg of vitamin C daily.
Vitamin E: A powerful antioxidant that also helps to reduce the risk of cataracts
and macular degeneration. Found in vegetable oils, almonds, pecans, wheat
germ and sunflower seeds.
Vitamin A:Helps to prevent night vision problems, dry eyes, eye infections, cataracts
and macular degeneration. Vitamin A is found in colorful fruits and vegetables
as well as chicken liver, cod liver oil, beef, milk and eggs. Adults should
consume no more than 2,000 micrograms of vitamin A daily.
Lutein: A carotenoid antioxidant that helps to protect the retina from sun damage
and protect against cataracts and macular degeneration. (Carotenoids are
the pigments found in colorful fruits and veggies.) Avocados are the number
one food source of lutein, but it is also found in several other fruits
Zeaxanthin:Another carotenoid antioxidant that protects against retinal damage and
helps to keep the eyes healthy, zeaxanthin is found in dark leafy greens
like kale and spinach.
Zinc: A mineral that helps the body absorb vitamin A, zinc also contains antioxidant
enxymes that help reduce the number of disease and infection-causing free
radicals. Zinc can protect your eyes from macular degeneration and night
blindness. The best sources of zinc are oysters, seafood, beef, eggs,
wheat germ, tofu and black-eyed peas. Do not consume more than 100mg daily
without consulting with your physician.
Summer recipes for healthy eyes
Looking for some tasty summer recipes that are also good for your eyes?
EyeCare America and several celebrity chefs teamed up to create the
Feast Your Eyes on This! summer cookbook.
The cookbook includes delicious recipes including:
• Strawberry-Cucumber Salad
• Curried Veggie Skewers
• “Sauced” Summer Salmon
• Banana Blossom Salad
Download the cookbook for free
here. For more information about nutrition and eye health, contact the eye
care specialists at