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Foods For Eye Health


We all know that we need to protect our eyes from sunlight, but most people don’t think about protecting their eyes with their diet. Your eyes just like the rest of your body needs to be nourished and supported with the right kinda foods. Our genetics do determine some of what happens with our eyes, but supporting your eyes with good nutrition will always be beneficial.


We think of seeing as a simple act, but the truth is that it is a complex action that requires a lot of little muscles to focus and let in light and healthy nerves and connect tissue to transmit visual stimuli to the brain. Any hiccup in this system can cause vision problems.

The best foods to support healthy eye tissue and function are foods rich in Vitamin A, B, C & E (think eat the alphabet). There have also been some good studies to indicate both selenium, beta carotene and zinc are beneficial too!


Honestly, if you eat a diet full of a variety of fruits and vegetables you should get a good amount of these vitamins, but some of the concentrated sources are:

· Carrots - Vitamin A, C & E

· Bell peppers – Vitamin A & C

· Dark Leafy Greens - Vitamin C, beta carotene, and loaded with lutein and zeaxanthin (antioxidants which help protect your eyes naturally from the sun)

· Blueberries – Mainly due to their high antioxidant content, but also zinc

· Sweet potatoes – beta carotene

· Brazil nuts – high in selenium

· Broccoli – Vitamin C and K


Theses are just the heavy hitter, but most vegetables and fruits have one or more of these vitamins in them, so find some that work for you and make a big eye health salad!!

You can also use supplements to target specific eye problems, but I believe in starting with food first, then supplementing. Let me know what specific eye challenges you are having and I can help you with some more targeted advice. Hit me up below and I’ll help you out.

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