Consuming foods that support eye health can play a vital role in maintaining good vision and protecting your eyes from conditions like cataracts. 

The next time you’re planning dinner, keep the eye-boosting benefits of these ten foods in mind.

1.  Carrots

Carrots’ orange hue comes from beta-carotene. The body needs this compound to produce vitamin A, a nutrient that supports eye health. Low vitamin A levels can cause you to be more susceptible to dry eye, night blindness, and vision loss. 

2. Fish

Fatty fish, like salmon, tuna, and sardines, are high in omega-3 fatty acids. Omega-3s support overall health and protect eyes from macular degeneration and cataracts. Those who don’t or can’t eat seafood can supplement with fish oil or vegetarian options like flaxseed oil.

3. Dark Green Leafy Vegetables

Foods like kale, spinach, and broccoli provide the body with the antioxidants lutein and zeaxanthin. These compounds protect the retina from damaging UV rays and blue light. 

4. Eggs

Eggs contain lutein and vitamin A, which are both essential to supporting eye function and protecting against degeneration.

5. Peppers, Citrus Fruits, and Berries

Peppers, citrus fruits, and berries all contain high levels of vitamin C, an antioxidant that can help prevent cataracts.

6. Beans and Legumes

Kidney beans, lentils, chickpeas, and black-eyed peas restore the body with bioflavonoids and zinc, the key to preserving night vision, preventing macular degeneration, and protecting the retina.

7. Whole Grains

Whole grains with a low glycemic index are full of vitamin E, zinc, and niacin, reducing the risk of macular degeneration and protecting your eye health. 

8. Nuts and Seeds

Sunflower seeds, almonds, and walnuts are rich in vitamin E, omega-3 fatty acids, and zinc, three crucial nutrients for keeping your eyes working properly and feeling good.

9. Lean Meats

Lean meats like beef, chicken breast, and pork loin contain zinc, which delays sight loss due to age and macular degeneration. While beef contains more zinc than chicken or pork, all three can support the health of your eyes.

10. Water

The eye is surrounded by protective fluid that works to keep the eyes clean and healthy, washing away dust and debris. Maintaining proper hydration levels supports your eye health and protects you from conditions such as dry eye syndrome. 

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