You’ve probably heard that carrots and other orange-colored fruits and vegetables promote eye health and protect vision, and it’s true: Beta-carotene, a type of vitamin A that gives these foods their orange hue, helps the retina and other parts of the eye to function smoothly.
But eating your way to good eyesight isn’t only about beta-carotene. Though their connection to vision isn’t as well-known, several other vitamins and minerals are essential for healthy eyes.
Make these five foods a staple of your diet to keep your peepers in tip-top shape.
1. Leafy greens
They’re packed with lutein and zeaxanthin—antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts.
2. Eggs
The yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk, according to Paul Dougherty, MD, medical director of Dougherty Laser Vision in Los Angeles.
3. Citrus and berries
These fruits are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.
4. Almonds
They’re filled with vitamin E, which slows macular degeneration, research shows. One handful (an ounce) provides about half of your daily dose of E.
5. Fatty fish
Tuna, salmon, mackerel, anchovies and trout are rich in DHA, a fatty acid found in your retina—low levels of which have been linked to dry eye syndrome, says Jimmy Lee, MD, director of refractive surgery at Montefiore Medical Center, in New York City.
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