Eye Health Promoting Nutrients & Foods

We have all heard that carrots are beneficial to eye health.  While carrots do provide an important vitamin A called Betacarotene, there are other foods important to your vision and ocular health.


Here are 6 eye-healthy nutrients and the foods that will supply you with them

1-2. Nutrients – Lutein & Zeaxanthin

What They Do – Reduce the risk of chronic eye diseases, including age-related         macular degeneration (AMD) and cataracts.

What To Eat – Green leafy veggies and bright red & yellow foods are chock full! Try spinach, broccoli, kale, tomatoes, mangos or EVEN EGG YOLKS! Yep it’s not just all about those trendy egg whites anymore!

3.    Nutrients - Omega-3 Fatty Acids

What They Do – Help support proper visual development and retinal function.

What To Eat – Try eating salmon, tuna and mackerel.

4.    Nutrient – Vitamin C

What It Does - Lowers the risk of developing cataracts, and when taken in combination with other essential eye-healthy nutrients can reduce the risk of macular degeneration (AMD) and visual acuity loss.

What To Eat – Grapefruit, brussels sprouts, strawberries, papaya, oranges, or green peppers.

5.    Nutrient – Vitamin E

What It Does - Protect cells of the eyes from damage caused by unstable molecules called free radicals, Which break down healthy tissue. It also reduces age-related macular degeneration (AMD) and the formation of cataracts.

What To Eat – Sunflower seeds, wheat germ, almonds, or pecans.

6.    Nutrient - Zinc

What It Does - Plays a vital role in bringing Vitamin A from the liver to the retina in order to produce melanin, a protective pigment in the eyes.

What To Eat – Turkey, oysters, crab, eggs, peanuts, or whole grains.

In addition to benefitting eye health, these nutrients also support overall systemic health. So make sure to eat your greens and you err…mackerel!



From the eye doctors, opticians and staff at Rinkov Eyecare Centers. We’ve provided comprehensive eye exams, contact lenses, eyeglasses, sunglasses and medical treatment of eye disease, such as cataract treatment, in Columbus, Ohio for over 35 years. Come see an optometrist at one of our Columbus locations – Downtown, West, East, Westerville, Dublin, Bexley, Worthington and Nationwide Plaza.



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