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Eating a nutritious, balanced diet is a major key to good health, in general. However, there are some foods that specifically benefit your eyes. Foods that are high in the antioxidants lutein and zeaxanthin are key to maintaining good eye health. Zinc has also been shown to be an important nutrient for your eyes. High levels of zinc can be found in the retina.

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While there are plenty of foods that contain nutrients that can benefit your eye health, we’ve compiled a list of five of the best.

Dark, leafy greens

Greens like spinach and kale are extremely high in both lutein and zeaxanthin. Both of these nutrients are found in high concentration within the lens and retina of the human eye. Dark, leafy greens also contain a good amount of Vitamin A, another nutrient that is beneficial to the retina.


While it doesn’t contain as much as the greens, egg yolk is a good source of lutein and zeaxanthin. Too much heating of the yolk can damage the lutein and zeaxanthin inside, rendering them less effective. Because of this, poached, soft-boiled, and raw eggs are the best sources.


Salmon and other cold-water fish are extremely high in omega-3 fatty acids, which studies have shown to decrease the chance of developing Age-Related Macular Degeneration (ARMD). The macula is a crucial part of the retina, and its degeneration can lead to blurred or loss of vision.


Although they’re not a part of the average American’s diet, oysters are an incredible source of zinc. In fact, there’s more zinc per serving of oysters than any other food! For those who don’t fancy oysters, other good sources of zinc include lobster, crab, beef, and lamb.


As a readily available vegetable, corn is a good source of lutein and zeaxanthin. Unlike eggs, which lose some of these nutrients when cooked, research has shown that cooking corn longer can increase the amount of lutein and other antioxidants.

Maintaining our eye health is absolutely essential for our daily lives. Simply changing or improving your diet can have a significant impact on your eyes, particularly as we age.

Contact us to learn how we can help improve your eyesight!