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Powerfoods For Your Eyes

Mothers have always told their kids that carrots are good for their eyes. This is indeed true, as proven by the US National Eye Institute. Vitamin C, vitamin E, beta carotene, zinc, omega-3 fats, lutein and zeaxanthin are important nutrients that ensure the general well-being of our eyes by reducing the chances of eye disorders and age-related deterioration of vision.

Orange fruits and vegetables

Carrots, sweet potatoes, apricots, peaches and oranges are all packed with vitamin C, which helps to support the blood vessels in the eyes. These fruits are also rich in beta carotene, an antioxidant that prevents oxidative stress damage to the lenses of the eye as well as minimises the risk of macular degeneration and cataracts.

Broccoli and spinach

Broccoli is rich in vitamin C, another key antioxidant that benefits particularly the eyes. On the other hand, spinach provides the benefits of the orange-coloured fruits, and broccoli combined by containing four vital minerals for eye health – vitamin C, beta carotene, lutein and zeaxanthin. Lutein and zeaxanthin act as a sunscreen for the eyes where these nutrients absorb 40% – 90% of blue light intensity.

Nuts, grains and beans

Peanuts, almonds, hazelnuts and sunflower seeds are an excellent source of vitamin E which assists in preventing age-related macular degeneration, protecting the eyes from free-radical damage and reducing the progression of cataracts. Kidney beans provide the eyes with vitamin A and zinc, vital for night vision and the production of eye-protective melanin.


Tomatoes and blueberries are the top two berries that deliver excellent benefits to the eyes. The lycopene and lutein contained in tomatoes serve to keep cancer at bay while protecting the eyes from the damaging rays of the sun. Blueberries, on the other hand, are great for reducing eye fatigue and contain varied vitamins and minerals that improve night vision and prevent macular degeneration from taking place.

Fatty fish

Salmon, sardines, tuna, haddock and cod are rich in healthy omega-3 fats, which benefit not only your heart but your eyes as well. Omega-3 fats help to protect the blood vessels in the eyes while forming 30% of the fatty acids that make up the retina.

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