Eating for Eyesight: Which Foods Protect Your Eyes?

Can what you eat affect your eyesight? And which foods protect your eyes? Research shows that three particular carotenoids, each of them antioxidant and anti-inflammatory compounds, play a role in good vision: lutein, zeaxanthin, and astaxanthin.

Studies verify that astaxanthin protects the eyes against damage and daily wear-and-tear[1], decreases eye fatigue, and helps prevent vision loss and blindness[2]. And lutein and zeaxanthin both help to improve visual performance and protect against age-related macular degeneration, or AMD.[3,4]

Which foods protect your eyes? Let’s address that question with some specifics:

  • Foods rich in astaxanthin: Seaweed, wild salmon, trout, shrimp, lobster, and other seafood.
  • Foods rich in lutein and zeaxanthin: Eggs, avocado, pistachios, and dark green leafy vegetables like kale, broccoli, collard greens, and spinach.

For people who suffer from dry eyes (people who wear contact lenses for example), omega-3 fatty acids may provide relief. Consuming 600 mg of the omega-3 fatty acids EPA and DHA twice daily for six months helped contact lens wearers to improve dry eye symptoms and find better comfort in wearing their contacts.[5] Omega 3s may also benefit eye health by improving AMD.[6] And which foods are rich in omega 3s? Fish is the best source. For vegetarians, walnuts, flax, canola, and green leafy vegetables are alternatives.

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All About Anthocyanins

Anthocyanins—which are responsible for the red, purple, and blue pigment of many fruits and vegetables—are especially potent antioxidants with various health benefits. Anthocyanins help to protect your eyes from oxidative damage, which can prevent various diseases in the eye, including AMD.

Anthocyanins may help prevent cataract and glaucoma as well, while also improving night vision. Billberry, an edible berry rich in anthocyanins, has been extensively studied for its effects on eye health, including improving visual function in people with myopia (nearsightedness).[7,8]

Foods rich in anthocyanin include blueberries, raspberries, blackberries, purple cabbage, black currants, bilberries, eggplant, and black rice.

Read the Original Article At The Link Below For More Information About These Topics:

Get Your Vitamin D

The Beta-Carotene Impact


Vitamin E and Vitamin C

1. J Pharmacol Sci. 2013;123(3):209-18. Epub 2013 Oct 22.
2. Mol Nutr Food Res. 2011 Jan;55(1):150-65.
3. Optometry. 2011 Nov;82(11):667-680.e6
4. Invest Ophthalmol Vis Sci. 2014 Dec 16;56(1):252-8.
5. Cornea. 2015 Apr;34(4):413-20.
6. Nutrients. 2013 Jul 2;5(7):2405-56.
7. J Ocul Pharmacol Ther. 2013 Apr;29(3):356-9.
8. Lab Invest. 2012 Jan;92(1):102-9.
9. Invest Ophthalmol Vis Sci. 2014 Jun 26;55(7):4552-9.
10. J Am Geriatr Soc. 2011 Mar;59(3):568-70.
11. Clin Interv Aging. 2013;8:741-8.
12. Arch Ophthalmol. 2001 Oct;119(10):1417-36.

Originally published in 2016, this post is regularly updated.

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