You are what you eat…or so they say. But did you know that what you eat may also impact how well you see? There are certain foods rich in vitamins that are associated with supporting vision. Get ready to “taste the rainbow” of vitamin-rich foods and discover ways to care for your eyes through your diet.
Consider vitamin A and beta-carotene as the A-Team for vision. These nutrients support night vision and help protect the cornea. They are found in carrots, sweet potatoes, and spinach.
Are you wondering how to incorporate these foods into your diet? Try baby carrots or carrot sticks with hummus for a healthy snack when you’re on the go. You can also enjoy carrots as a side dish to add more vegetables to your meals.
Spinach isn’t just for Popeye, The Sailor Man. It is a versatile leafy green that supports eye health. Whether you prefer it fresh, frozen, or canned, spinach is easy to add to meals. Try it sautéed with olive oil and lemon, or use it as the base for your salad. Including spinach in your diet is a simple way to support your palate and your vision.
Last but not least are the not-just-for-the-holidays sweet potatoes. Boil, bake, roast, or air-fry them. They are the healthier cousin to the traditional Midwestern Idaho potato or the Yukon Gold potato. Just skip the brown sugar, butter, and marshmallows, and swap in unsweetened, full-fat Greek yogurt for sour cream.
Your night vision is key to maintaining independence as you get older. Including these three foods in your diet may help support eye health and maintain your vision over time.
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Lutein and zeaxanthin are two antioxidants often called the “sunscreen for your eyes” because they help filter out blue light. Kale, broccoli, and egg yolks are good sources of these nutrients, with spinach also making a repeat appearance on this food list.
Kale can be a little rough around the edges. It just needs a little T.L.C. and a quick massage before it is ready to be dressed and served. Put it in a salad, toss, and voilà. It becomes the new understudy for spinach. Additionally, it is always at the top of the superfood roll call.
If eating it raw is not your cup of tea, try adding it to main-dish bean soups for a heartier meal. It can also be a quiet presence in your green smoothie to help get you going before your a.m. workout. You can also blend it into protein powder, Greek yogurt, or nut butter for ultimate post-workout recovery. You can even bake or air-fry kale and make your own kale chips.
Broccoli, raw or cooked, is a welcome side dish to any meal. Broccoli can stand out as a scene-stealing superstar in a stir-fry or shine in a more supporting role as part of a plate of crudités, such as carrots, cauliflower, cherry tomatoes, and celery. Serve with comforting, warm spinach-artichoke dip to elevate your veggie plate or serve with ranch dressing in a pinch.
Egg yolks are a nutritious addition to breakfast, whether cooked sunny-side up, scrambled, or poached. Add spinach to omelets or quiches for extra nutrition, or add boiled eggs to a leafy green salad. Besides their taste, egg yolks are useful in baking and cooking for binding ingredients together.
According to a 2020 scientific review, vitamin C is important for eye health and may help delay the onset of cataracts by supporting the lens and acting as an antioxidant. Citrus fruits like oranges, grapefruit, and lemons are easy ways to get your fill and meet your daily dietary requirements. Vitamin C can also be found in red bell peppers. Citrus fruits like oranges, grapefruit, and lemons are easy ways to get your fill and meet your daily dietary requirements. Vitamin C can also be found in red bell peppers.
No time to cook, but you still need to get your vitamin C? Grab a cold glass of 100% orange juice to quench your thirst and increase your energy. Nosh on easy-to-peel Clementines or tangerines. Enjoy dipping slices of fresh red bell pepper in balsamic vinegar as a snack. There are plenty of options for accessing vitamin C.
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Vitamin E helps protect vision by shielding the eyes from oxidative stress caused by free radicals. Go nuts for almonds; scatter some sunflower seeds over your salad, yogurt, or hot cereal; and enjoy rich, delicious avocados. Making healthy choices for your eyes can be simple and enjoyable.
Getting your servings of omega-3 fatty acids may support retina health and help reduce the risk of dry eyes. Eating grilled or baked salmon, enjoying smoked salmon on a bagel, or adding flax seeds to your meals are all ways to incorporate these healthy fats into your diet.
These are suggestions for foods that may help support your vision. Let these simple meal and snack ideas serve as inspiration for getting vision-supporting vitamins from the foods you eat, and feel free to get creative with your choices.
Experiment with these food ideas and create your own simple recipes. Practical changes to your plate are great ways to support your eye health. Choosing vitamin-rich foods may help maintain good vision over time.
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