Personal Care

Eat for Good Vision

Anatomy of an Eye: At the front of each eye lies the cornea, a rounded bulge that allows light inside. That light passes through the pupil, a transparent space in the center of the colored iris.

Behind the pupil is the lens, which is connected to the zonules (ligaments that tighten and slacken to focus). Light goes through the lens and hits the retina, the tissue at the back of the eye, which sends a message through the optic nerve to the brain, telling it what you’re looking at.

Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts, studies show. Regularly eating these foods can help lead to good eye health:

  • Green, leafy vegetables such as spinach, kale, and collards
  • Salmon, tuna, and other oily fish
  • Eggs, nuts, beans, and other non-meat protein sources
  • Oranges and other citrus fruits or juices

There are lots of other great food choices to keep your eyes healthy. Among them, the one most people think of first: carrots. Carrots are high in beta-carotene, a nutrient that helps with night vision, as are other orange-colored fruits and vegetables like sweet potatoes, apricots and cantaloupe. Making them a part of a colorful diet can help you keep your eyes healthy. Eating a well-balanced diet also helps you maintain a healthy weight, which makes you less likely to get obesity-related diseases such as type 2 diabetes. Diabetes is the leading cause of blindness in adults.

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