8 Foods That Are Good for Your Vision

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Did you know that what you eat can affect your eyesight? It’s no secret that what we put into our bodies can manifest itself in many, sometimes unwelcome, forms. In the simplest of terms, one can assume that, generally speaking, eating a bowl of pasta each night for dinner will yield different results than will eating a kale salad every night. Well, the same goes for our precious pupils — there are certain foods that are stacked with oodles of goodness that can help keep our vision on point.

We spoke with the experts at NVISION Eye Centers, one of the largest providers of LASIK and cataract surgery in the U.S., about eight foods that can help your sight.

1. Carrots

Carrots contain beta-carotene, a type of vitamin A that helps the retina and other parts of the eye to function smoothly.

2. Salmon

Salmon and other fatty fish are rich in DHA, a fatty acid found in retina — low levels of which have been linked to dry eye syndrome.

3. Nuts

Nuts are a good source of vitamin E, a nutrient known for protecting eyes from free-radical damage. Vitamin E may also hinder the progression of cataracts and age-related macular degeneration.

4. Beans

Red beans

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Beans are a good source of zinc, a mineral that is vital to eye health. It helps get vitamin A from the liver to the retina for eye-protective melanin production, and proper amounts of zinc help with night vision.

5. Broccoli

Broccoli, Brussels sprouts, and bell peppers contain a lot of vitamin C. Broccoli is a top source for riboflavin (vitamin 82), which is found in the pigment of the retina and helps your eyes adapt to changes in light.

6. Spinach

Spinach and other leafy greens are packed with lutein and zeaxanthin — antioxidants that, studies show, lower the risk of developing macular degeneration and cataracts.

7. Avocado

Avocados contain lutein, a natural antioxidant that may help maintain eye health as we get older.

8. Citrus

Citrus foods are powerhouses for vitamin C, which has been shown to reduce the risk for macular degeneration and cataracts.

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