As kids, we were all told that we should eat carrots to improve our eyesight. While this remains true, we often don’t hear about the other foods that promote healthy eyes. If you’d like to start adding foods that can improve your eye health to your daily menu, here are 5 delicious items to consider today.


It is beneficial to add oats to your diet for several reasons. Not only are oats great for your digestive tract, but they’re also high in essential vitamins and nutrients that maintain good eye health. One of those important vitamins is vitamin B2, better known as Riboflavin, a powerful antioxidant that has the potential to reduce oxidation and prevent cataracts. To incorporate more oats into your diet, try adding them in your baked goods, granola or Greek yogurt for breakfast. To make it even more nutritious, simply add berries, nuts and seeds to the mix. The options are endless! 


Your eyes count on dark leafy greens such as spinach for optimal health. These greens are rich in vitamins E and C, as well as Lutein and Zeaxanthin – two essential carotenoids in the retina that promote healthy eyes. Of all the carotenoids, Lutein and Zeaxanthin defend your eyes against free radicals, filter out the harmful blue wavelengths, and protect the cells from age-related macular disease. But your body can’t make them on its own. This is why it is essential to include these green vegetables like spinach or kale into your diet. Always be sure you get the daily amount you need to maintain optimal eye health. 


What many folks don’t know is that almonds are full of vitamin E – an essential vitamin that can slow age-related macular degeneration (AMD) and help prevent cataracts. And best of all, you don’t need to eat a ton of them to make sure you’re getting the proper amount. To get a good dose every day, try adding almonds to your breakfast and desserts. They also make the perfect snack throughout the day. 


Your eyes need omega-3 fatty acids to function properly.  Without enough of this fatty acid in your diet, you can become susceptible to dry eyes and AMD. And dry eyes is not something that you want to deal with! So if you haven’t already, be sure to add more freshwater salmon to your weekly menu. Compared to other fish, salmon specifically is packed full of omega-3 fatty acids, as well as vitamin B, another important contributor to good eye health.

Red Peppers

Vitamin C also plays a crucial role in vision. This powerful antioxidant is known to protect your eyes from free radicals. Several studies also show that vitamin C helps to produce collagen, an important protein that can provide structure to your eyes and help lower your risk of developing glaucoma and cataracts. To get a healthy dose of vitamin C, cut up some raw red peppers and add them to your lunch and dinner menus. 

There are lots of foods that promote healthy eyes. For more information on eye health contact us today at Laurier Optical.