Your eyesight is an essential part of your health.
Getting older, being overweight, and having complications from diabetes may increase your risk of some eye diseases and cause vision loss.
According to the American Academy of Ophthalmology, eating a nutrient-rich diet for eye health that contains foods rich in vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids may play a role in decreasing the risk of two common causes of vision problems: cataracts (cloudiness in the lens) and age-related macular degeneration (blindness).
Yes, carrots are good for your eyes. However, that’s not all.
Eating a diet for eye health rich in lots of fruits and vegetables—particularly dark leafy greens, such as spinach, kale, or collard greens may also keep your eyes healthy.
Research has also shown there are eye health benefits from eating diets that include fish high in omega-3 fatty acids, such as salmon, tuna, and halibut too.
Dark leafy greens contain rich sources of vitamins A, C, and E and the fat-soluble nutrients lutein and zeaxanthin. Lutein and zeaxanthin have been shown to help keep the tissues in the eye healthy. These nutrients are naturally found in the back of the human eye, may protect the eye tissue from sunlight damage, and help maintain optimal vision.
To increase the absorption of these fat-soluble nutrients from foods that support eye health, add a bit of monounsaturated or polyunsaturated fat to the meal, like those found in avocado, olive oil, or peanut butter.
Here’s an Example
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1
Serve a leafy-green salad with sliced avocado and grilled tuna tossed with a light olive oil dressing.
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2
Blend a creamy plant-powered smoothie made with avocado, spinach, and apples.
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3
Create a veggie snack dip with avocado hummus.
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4
Make this easy-baked egg breakfast that includes tomatoes, spinach, and slices of fresh avocado.
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5
Grill up some salmon and serve these refreshing tacos with avocado cabbage slaw.
Did you know that when eaten alongside other foods that support eye health, avocados act as a nutrient booster and help the body absorb the fat-soluble nutrients found in those foods?
Will supplements help if you can’t get enough of these whole foods?
According to the American Academy of Nutrition and Dietetics, the best source of these nutrients comes from a diet for eye health featuring whole foods, not supplements. These nutrients naturally come packaged within the food to provide the most benefits.
For more avocado-inspired recipes, please visit our recipe section.
