What Your Eyes Want You To Eat This Holiday Season

meoptometryEye Health

October 27th, 2016

With the holidays around the corner, there will be many family gatherings and office parties for us to attend and enjoy good food. While we’ve heard that carrots are good for our eyes, there are actually a lot of other foods that are great for our eyes. So with all the upcoming holiday meals we’ll be eating in mind, here are some of our favorite foods that are beneficial to ocular health.

healthy foods nutrition eyes


Fish such as salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids, which may help protect against dry eyes and macular degeneration. If you’re not a fan of seafood, taking fish oil supplements is a great way for your body to get the much needed omega-3 fatty acids.


We know that egg is a great source of protein, but did you know that the yolk in an egg is full of lutein and zeaxanthin? And studies have shown that because of the yolk’s fat content, it may help in our body’s absorption of an egg’s lutein and zeaxanthin.


Vegetables like spinach, kale, broccoli and collard greens, are considered super foods for our eyes because in addition to having vitamin C and beta carotene, they also have lutein and zeaxanthin. Recent studies have shown that lutein and zeazxanthin play an important role in our body’s defense against macular degeneration.


We all know fruit is an important part of our diet and source of vitamin C, and our body needs it for general health maintenance. It’s no different when it comes to the eyes, so remember that citrus fruits are especially high in vitamin C content, and berries’ high antioxidant content protects the retina from free radical damage.


Whole grains like quinoa, brown rice, and oats are high in vitamin E and zinc, and are important in fighting against macular degeneration. It’s also good to note that they are also foods with a low glycemic index, which helps in the prevention of diabetes and lowering our blood sugar level.


If you’re not a seafood lover and can’t stand swallowing fish oil pills, then seeds and nuts are your answer to acquiring omega-3 fatty acids. Foods like pistachios, walnuts, almonds, pecans, sunflower seeds, and flaxseeds are all good options.


Keep your eyes (and the rest of your body) in mind at your next holiday gathering, and look for foods to boost your eye health!