Deteriorating eyesight would have a significant impact on your daily activities. As rates of chronic diseases like diabetes rise, along with an aging population, rates of blindness and low vision are expected to rise along with it.

Despite its prevalence and impact on quality of life, very few are paying attention and taking the necessary steps to prevent eye diseases and protect their vision health. By our silver years, many people will either have a visually significant cataract or have already had one extracted. Good nutrition helps.

Foods rich in Lutein and Zeaxanthin benefit the macula, they are said to block blue light from reaching the underlying structures in the retina, thereby reducing the risk of light-induced oxidative damage that could lead to macular degeneration.

So here is a quick list of 4 of the best foods we should be consuming on the regular to keep the health our eyes in the best shape possible.


  • Dark Leafy Greens

Carotenoids lutein and zeaxanthin are mainly found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods. Other healthy options are broccoli and Brussels sprouts.

  • Orange Peppers:

As opposed to Green, Red and Yellow peppers we usually get at the grocers. A 1998 study in the British Journal of Ophthalmology compared 33 fruits and vegetables and found Orange Peppers were the best source of zeaxanthin. Zeaxanthin is one of the most common carotenoid alcohols found in nature. Yet it can’t be created by our bodies, so you must get it from your diet.

  • Eggs:

Now we know eggs are amazing, in this case, the amount of carotenoids in an egg is lower than in many vegetables, but they are readily absorbable by the body. Keep in mind though that while eating raw eggs has its dangers, over heating eggs denatures them as well. So you won’t be getting as much of the good stuff. We recommend soft boiled eggs.

  • Salmon:

Consuming Salmon provides Omega-3 DHA and Astaxanthin. Omega-3 DHA is concentrated in your eye’s retina. By consuming Omega-3 DHA it will help slow macular degeneration. Sardines and anchovies are also good sources of animal-based omega-3s. Salmon is also an excellent source of Astaxanthin. But you will need to be consuming a lot to reap the full benefits. Unlike beta-carotene and lycopene, Astaxanthin is able to pass through the blood-brain barrier bringing antioxidant and anti-inflammatory protection right to your eyes. Astaxanthin is a much more powerful antioxidant than both lutein and zeaxanthin.

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