Eating Healthy For Your Eyes

Eating Healthy For Your Eyes
Posted on 03/05/2018
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We all know that eating healthy foods is good for our physical well-being. And you may have grown up knowing that carrots are connected to good eyesight. But did you know that many other foods are proven to keep your eyes healthy and strong? Research connecting nutrition and eye health shows us that our body uses carotenoids, the group of nutrients that makes many fruits and vegetables naturally orange, red, or yellow, for healthy vision and to protect our eyes from the damage of UV light. In fact, a study by America’s National Institute of Health, found that people eating the highest amounts of carotenoids have a 43% lower risk of developing macular degeneration than those who have low numbers in their diet.

At Brass Eye Center, we want to keep your ocular health the best it can be. Your Clifton Park area ophthalmologists are experts at treating cataracts, glaucoma, macular degeneration and many other eye ailments. So we thought you might like to know that you can help keep your eyes healthy with these eye doctor recommended foods.


No surprise here. Your grandma was right, eating carrots can help you see at night because they contain high amounts of beta-carotene (a form of vitamin A), which your body is able to transform into vitamin A. Beta-carotene has been proven to help people’s eyes adjust to darkness. Don’t leave out other orange-colored fruits and vegetables like sweet potatoes, cantaloupe, mangos, and apricots - all high in beta-carotene. One sweet potato also has more than half the vitamin C you need in a day and a little vitamin E!

Red Bell Peppers

Raw bell peppers give you the most vitamin C per calorie plus they contain vitamins A and E. These vitamins are good for the blood vessels in your eyes and can lower your risk of getting cataracts. Peppers also contain lutein, which scientists believe insulates the delicate retina from light-induced oxidation damage and may be responsible for reversing macular degeneration in very early stages.

Chicken, pork & lean beef

While oysters have more zinc per serving than any other food, you would do well to keep lean meat in your diet, including chicken, pork and lean beef. Your body needs zinc to transfer the vitamin A from your liver up to your retina where it is used to create the pigment melanin. Besides being responsible for the color of your eyes, melanin protects your eyes from the sun’s harmful rays.


Egg yolks are a primary source of lutein and zeaxanthin and the zinc in the egg helps your body use them, to reduce your macular degeneration risk, according to the ophthalmologists at Brass Eye Center. These compounds block harmful blue light from damaging your retina. And, they help boost the amount of protective pigment in the macula, the part of your eye that controls central vision.

Almonds, Sunflower Seeds

A handful of these nuts or seeds can give you about half of your daily dose of vitamin E, which slows macular degeneration, research shows. Vitamin E may also help prevent cataracts. Nuts also contain zinc and selenium, another antioxidant. Hazelnuts, peanuts (technically legumes), and peanut butter are also good sources of vitamin E.

Salmon, Tuna, Seafood

Tuna, salmon, mackerel, anchovies, and trout are rich in DHA, a fatty acid found in your retina. DHA is one of the two types of omega-3 fatty acids that you can find in these fish as well as other seafood. Low levels of DHA have been linked to dry eye syndrome. Omega-3s also seem to protect your eyes from age-related macular degeneration and glaucoma.

Dark, Leafy Greens

Which doctors don't recommend adding more dark, leafy greens to your diet? Eye doctors agree. Foods like kale, spinach, and collard greens are rich in beta-carotene, and both vitamins C and E. Preliminary data shows that vitamin C can help slow cataract progression once the lenses of the eyes have become cloudy. They are also packed with lutein and zeaxanthin—antioxidants that, studies show, lower your risk of long-term eye diseases, including age-related macular degeneration and cataracts.

Adk Your Eye Experts at Brass For More Healthy Eating Tips

Your eye doctors and staff at Brass Eye Center hope you consider putting at least a few of the above suggestions on your next shopping list. We work every day to keep our patients healthy and to treat any ailments along the way. When you need an ophthalmologist in the Albany, NY area, give our offices in Clifton Park and Layton a call at (518) 782-7827 schedule your first visit. You’ll find the best specialized eye care in the region at Brass Eye Center.