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7 Foods that Improve Eye and Vision Health

By • Dec 6th, 2014 • Category: General Eye Health

It’s the holiday season and food is plentiful! Hams, turkey, pies, and casseroles – everything looks and smells good this time of year. But as the old saying goes, “you are what you eat,” and that’s very true for your eyesight. At Sound Eye and Laser, we’ve come up with a handy list of foods that are healthy and can even improve eye and vision health.

Of course, healthy eating must be accompanied by responsible eye care. Wear contacts only as prescribed, protect your eyes from harmful sun and chemical exposure, and don’t forget your regular exams with your eye care professional! While healthy eating might slow down the progression of diseases such as macular degeneration and cataracts, there is no substitute for a comprehensive eye exam to determine the health of your eyes and to address any issues or concerns you may have.


Fish like salmon, tuna, or mackerel are rich in omega-3 fatty acids that can help prevent dry eyes, cataracts and macular degeneration. Fish oil and other vegetarian supplements also contain omega-3 fatty acids, so look for supplements that contain black currant seed oil or flaxseed oil.


That’s right! A holiday favorite that’s also good for your eyes, turkey is full of zinc. When eaten with other antioxidants, you can reduce the risk of age-related macular degeneration and may also slow the effects of people who already suffer from it!


Full of vitamin C, beta-carotene, anti-oxidants, and lutein, you can keep your eyes healthy and safe from oxidative stress. Lutein specifically acts as a self-sunscreen for your eyes because it absorbs blue light.


Another source of lutein, kale is also high in beta-carotene, vitamin C and K, calcium, and zeaxanthin. Lutein is specifically beneficial to your eyes, but did you know that elements of kale can also boost DNA repair in cells, lower cholesterol, and decrease dietary fat absorption.

Bell Peppers

A half-cup of bell peppers each day can prevent or slow down the effects of age-related macular degeneration, glaucoma, and cataracts. With a bunch of vitamin C, this tasty vegetable can not only protect your eyes from damage, but also promote a healthy immune system.


Broccoli lovers rejoice! Those little trees carry many of the same benefits as bell peppers. Having a cup of these per day can help keep your vision strong and protected against damage.


Mom was right! Unprocessed or “adult” carrots are rich in beta-carotene, which converts to vitamin A in the body. A single carrot can carry almost 5,000mg of vitamin A! Not only is that good for your eye health, but it also promotes healthy skin and a strong immune system.

We wish we could tell you that pumpkin pie, chocolate peppermint bark, eggnog and other holiday treats are equally healthy for your eyes. As always, consume in moderation and appreciation for holiday friends, family and festivities!

For more information about general vision health or to schedule an appointment for a check-up or LASIK consultation, contact Sound Eye and Laser today!

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