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Eat Your Way to Healthier Eyes

Thanks in part to the rise of new grocery store chains like Whole Foods, and grassroots movements that emphasize the consumption of local, non-additive foods, the US population has become more sophisticated in the food choices. It’s become easier for consumers to make smarter purchase decisions that lead to a healthier lifestyle. This is great news for your entire body – your eyes included! So the next time you head to the grocery store, here is a list of foods that offer specific benefits to your eyes – we suggest that you try to incorporate one or more of these food types into each purchase. Your eyes will thank you!


Green Leafy vegetables

Green Leafy Vegetables (examples: Broccoli, turnip greens, kale, spinach, lettuce, spinach)

These leafy vegetables are high in lutein, an antioxidant that fights off free radical damage and helps maintain healthy cells.

Vitamin C Rich Food (examples: Orange, strawberries, red bell peppers)

Not only do these help keep your immune system strong, vitamin C has been proven to help reduce the risk of developing cataracts.

Beans, Legumes and Roots (examples: Peanuts, almonds, sweet potato and hazelnuts)

These vegetables are high in Vitamin E, which slows the progression of cataracts and age-related macular degeneration. They also help protect your eyes from free radical damage.


Eggs have a long list of nutrients present in them, including Lutein, Vitamin B12, Zinc, Vitamin A & D.


These root vegetables are high in beta carotene which can reduce the risk of cataracts.


Studies have shown that prolonged zinc deficiency is linked to poor night vision, impaired sight and other degenerative eye diseases. The good news? Not only are oysters delicious, they have a ton of zinc in them.


High in lycopene and beta carotene rich, this fruit (yes, it’s a fruit) not only helps lower the risk of cancer, it helps keep cataract at bay.

Although vitamins and supplements can help you meet your daily nutrient needs, nothing beats the benefits of consuming whole foods. So put a few of these healthy items in your next shopping list and eat your way to healthier eyes!