Eye HealthDid you know that certain nutrients can help our eyes work properly and keep health issues at bay? Carrots are commonly known to benefit eye health due to their beta-carotene content. However, there are many other nutrients that can also benefit your eyesight. Boost your nutrient intake by adding the following foods to your diet.

Kale and Spinach

These leafy greens are rich in lutein and zeaxanthin which protect the cells of the macula—the most sensitive region of the retina—from sunlight, smoke and pollution damage.


This fruit has high amounts of lutein and zeaxanthin, as well as vitamin C which helps minimize the risk of cataracts and age-related macular degeneration.

Nuts and Seeds

Nuts and seeds are rich in both vitamin C and E which work together to maintain tissue strong and protect our eyes from health issues.


Zinc helps keep the retina of your eye healthy and working properly. Turkey is good a source of this mineral as each 100g contains about 3.00mg of zinc.

Oysters and Crab

Oysters and crab meat are both high in zinc which is beneficial to eye health. The amount of zinc in oysters vary, however, one serving of 100g provides about 75mg of zinc.


Salmon has a high content of omega-3 fatty acids. These protect your eyes by fighting inflammation, helping retinal function, improving visual development and protecting against dry eye.

Carrots, Pumpkin, Sweet Potatoes and Butternut Squash

These orange-colored foods are high on beta-carotene. This form of vitamin A is an essential nutrient for promoting eye health. The body naturally converts beta-carotene into retinol which allows you to see clearly even in low light.

For more information on eye health and how to eat right for your sight, schedule an appointment with Valley Eyecare Center.