1. Sweet Potatoes
- Orange is the best color for eye health! The color is produced by beta-carotene, which is converted to vitamin A in the body
- These nutrients help increase vision at night and prevent eye dryness
- Helps reduce the risk of eye infections
2. Kale
- Lutein and zeaxanthin are related to vitamin A and beta-carotene
- Will protect your eye tissues from sunlight damage
- Reduces risk of cataracts and macular degeneration
- Eat dark, leafy greens with a fat, such as olive oil, to maximize absorption of lutein and zeaxanthin.
3. Green Tea
- Super high in antioxidants and anti-inflammatory compounds
- Catechins may help lower the risk of cataracts and macular degeneration
- You can also find catechins in chocolate and red wine!
4. Whole grains
- Quinoa, brown rice, and whole grain oats are high in vitamin E, zinc, and niacin which are eye-boosting nutrients
- Niacin is important for overall eye health
- Many grains are fortified with niacin
- Try swapping white carbohydrates for brown ones
5. Carrots
- Another orange vegetable that is a great source of vitamin A and beta-carotene
- The extra vitamin A will fuel rhodopsin, the protein necessary to help the retina absorb light
- Carotenoids are found in fruits and vegetables that are yellow and orange. They help decrease the risk of many eye diseases and infections.
6. Seeds
- Chia, flax, and hemp seeds are high in omega-3, a fatty acid our eyes need to thrive
- Nuts and legumes are high in vitamin E which has shown to improve vision and slow age-related issues
7. Water
- Water is essential to everything, but if you’re experiencing dry eyes or blurry vision you may be at risk for dehydration
- Water also helps flush out toxins from the body
- Keeping hydrated with water will also help in focus and concentration with your eyesight