“Vision” Foods to Include in Your Diet

Variety of fresh organic vegetables from the garden in a basket
Are you eating the foods that are best for protecting your eyes? Learn which foods boost your vision health and help protect against eye diseases.

Dark Green, Yellow, and Orange Fruits and Vegetables

These foods contain carotenoids, which may defend against several medical conditions, including AMD. Lutein and zeaxanthin are especially important for vision health. They are found in dark, leafy greens such as spinach, collard greens and kale, as well as in yellow corn, okra, broccoli, Brussels sprouts, mango, green beans, sweet potatoes, lima beans, squash, green, yellow and orange bell pepper and egg yolks.

Fruits and Vegetables Abundant in Vitamin C

These foods include green peppers, citrus fruits, tomatoes, broccoli, strawberries, sweet and white potatoes, leafy greens and cantaloupe.

Foods Containing Vitamin E

These foods include eggs, fortified cereals, fruit, wheat germ, green leafy vegetables, nuts, nut oils, vegetable oils and whole grains.

Whole-grain Versions of Pasta, Rice and Bread

These foods contain complex carbohydrates, which are metabolized more slowly and are healthier than their simple counterparts. White rice, bread and pasta are simple carbohydrates with a high glycemic index, meaning that the carbohydrates are broken down rapidly into glucose or blood sugar. They provide quick energy but contain few nutrients and little fiber. In large amounts, they may damage cells. Some studies have shown that eating foods with a high glycemic index may increase the risk of developing AMD.

These suggestions may help protect vision and improve your overall health, and some may lower the risk of developing an eye disease, such as age-related macular degeneration (AMD). Even if you already have AMD, you should continue these healthy eating habits.

This content was first posted on: August 3, 2019

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