Vitamins for Eyes

6 Foods to Keep Eyes Healthy

New research suggests that eating well can help prevent many age-related conditions. It is thought that antioxidants may help prevent cataracts - Lutein and Zeaxanthin are two antioxidants found in many vegetables. There are many other nutients which can help keep eyes healthy and avoid problems such as dry eyes. The body also needs vitamins to help keep your eyes healthy. Vitamins A, C, D, and E and Zinc all have a role to play in maintaining eye health.

Learn which foods contain these nutrients which can help keep your eyes healthy as you age.


Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels.

Scientist believe that keeping your glycemic-index (GI) low can lower the risk of developing age-related macular degeneration (AMD) by up to 8%. To lower the GI in your diet switch to high-fiber whole grains instead of refined carbohydrates.

Eating brown rice instead of white, whole wheat breads and pastas instead of refined and whole wheat flour in your cooking and try eating grains such as quinoa to ring the changes.


Recent studies have shown that a daily  handful of almonds can help to tackle obesity, diabetes and a host of other age-related problems.

Almonds are a good source of vitamin E which protects the eyes from free-radical damage, cataracts and age-related macular degeneration. Sunflower seeds, peanuts and hazelnuts are other good sources of this necessary vitamin as well as sun exposure.

Oily Fish

salmon and other oily fish contain omega3 which is good for the eyes

Oily fish like tuna, sardines and mackeral as well as flaxseeds and wallnuts, are rich in omega-3, good for preventing eye diseases and treating dry eye. Salmon has two types of omega-3 - docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Red Kidney Beans

kidney beans are very beneficial for eye health because they contain zinc which helps the body absorb vitamin A and transport it to the eyes

Red kidney beans are a good source of zinc, which helps the eyes get vitamin A from the liver. Vitamin A protects the eyes and really does help you see in the dark as well as helping to protect you from cataract other sources are beef, seafood, poultry and pumpkin seeds.


tomatoes are rich in Vitamin C which it is belieed protect the blood vessels in the eye and reduce the risk of cataracts

Tomatoes are extremely rich in vitamin C which is thought to protect blood vessels in the eye and reduce the risk of cataracts. Vitamin C is found in many other fruits and vegetables. Oranges and kiwis are particularly rich in this vitamin but peaches, apricots, raspberries, strawberries also contain Vitamin C and it can be found in some vegetables also, particularly in the red bell pepper.


Besides its reputation for being rich in Iron, spinach is also full of antioxidants which are good for the eyes and for anti-aging in general

Cooked spinach is an extremely good sources of lutein and zeaxanthin -- two powerful antioxidants that also help protect the eyes from AMD and cateracts as well as preventing retinal damage. Collards, and turnip greens, kale and broccoli are other vegetables which contain generous amounts of these nutrients. Eggs are another good source.

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