Your vision is one of your most important assets and taking care of your eyes will help you avoid vision problems and keep your eyesight healthy. Diet plays a key role in maintaining your overall health but can also assist in managing your eye health. Here are five ways to eat right in order to keep your eyesight:

Lutein and Zeaxanthin

You’ve heard the experts all declare that we all need more leafy green veggies in our diets. However you probably didn’t know they are great for your eyesight, especially kale. Kale contains lutein and zeaxanthin. These nutrients are believed to reduce your risk of age related macular degeneration and are also found in healthy eyes. These nutrients also help fight cataracts. If you do not like kale you can consider romaine lettuce over iceberg lettuce as well as spinach. You can also try classic collard or turnip greens which are spicy and flavourful. If you are really not a fan of greens in general fear not. You can try eggs, broccoli, corn or peas instead.

Omega 3 Fatty Acids

This polyunsaturated fat has been brought into the forefront as another superstar. It is found in cold-water fish including family favourites such as salmon and tuna. Omega 3 fatty acids are a must for eye health helping reduce the risk of eye disease such as age related macular degeneration.

Vitamin C

Citrus is a must to get the high contents of Vitamin C required to aid in eye health. Vitamin C is a powerful antioxidant and it can help delay cataracts as well as help lessen your risk for age related macular degeneration. Many people might have trouble tolerating citrus due to its high acidity so you can also have peaches and strawberries as fruit alternatives or try tomatoes and red peppers for some veggie choices.


Last but not least zinc can help protect your eyes from damage caused by light. Legumes such as black eyed peas are an excellent source of zinc as are lean read meats, oysters, fortified cereals and poultry.

Beta Carotene

Carrots have always been associated with eye health and when it comes to vision problems beta carotene is your number one defender. You can also enjoy sweet potatoes, pumpkin and various greens for your daily dose of beta carotene.

These five foods will help you avoid vision problems and eye disease down the road.