🥦 6 FOODS THAT SUPPORT EYE HEALTH

 

1. Leafy Greens (Spinach, Kale, Collards)

• Why they help: Rich in lutein and zeaxanthin, antioxidants that filter harmful blue light and reduce risk of age-related macular degeneration (AMD) and cataracts.

• How to eat: Lightly steamed or sautéed for better absorption.

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2. Fatty Fish (Salmon, Mackerel, Sardines)

• Why they help: Loaded with omega-3 fatty acids (EPA and DHA) which support retinal health and reduce risk of dry eye syndrome and AMD.

• How to eat: Aim for 2 servings per week.

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3. Eggs

• Why they help: Yolks contain lutein, zeaxanthin, zinc, and vitamin A, all essential for eye health.

• Bonus: The fat in eggs helps your body absorb more of the lutein.

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4. Carrots (and other orange veggies like sweet potatoes)

• Why they help: High in beta-carotene, which your body converts to vitamin A — essential for night vision and preventing xerophthalmia (dry eye/blindness from vitamin A deficiency).

• Note: Overdoing beta-carotene won’t improve eyesight beyond normal.

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5. Nuts and Seeds (Almonds, Sunflower Seeds, Chia)

• Why they help: Excellent sources of vitamin E, which protects your eye cells from oxidative damage.

• Extra benefit: Omega-3s in chia and flaxseeds also reduce inflammation.

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6. Berries and Citrus Fruits

• Why they help: High in vitamin C, which supports blood vessels in the eyes and may slow progression of cataracts and AMD.

• Examples: Blueberries, oranges, strawberries, kiwi.

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🧠 Bonus Tips:

• Drink water to avoid dry eyes.

• Limit screen time or use blue light filters.

• Quit smoking — it severely increases risk of macular degeneration and cataracts.

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Would you like a 1-day eye-health meal plan using these foods?

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