20/20 Vision for 2020

March 11, 2020
| Created by Melanie Taylor, MS, RDN, CD

March is Eye Health Month! Remember your mom saying “carrots are good for your eyes”?  Well, she was right!  But carrots aren’t the only food important for healthy eyes.  A balanced diet, including the following foods, will ensure you get the nutrients you need for good vision and protection against eye disease.

FISH: Cold water fish such as salmon, mackerel, and herring are good sources of omega-3 fatty acids which can help prevent Age-Related Macular Degeneration (AMD) and dry eyes.

LEAFY GREENS: Lutein and zeaxanthin are carotenoids (colors) found in green veggies as well as in the macula and retina of the eye.  Ample amounts in the diet can protect against AMD and cataracts. 

EGGS: The yolk of eggs in particular is a good source of lutein and vitamin A, which can protect against night blindness and dry eyes.

WHOLE GRAINS: The vitamin E, zinc, and niacin found in whole grains help promote overall eye health. 

NUTS AND SEEDS: Most nuts and seeds, particularly; almonds, sunflower seeds, hazelnuts, walnuts, and flaxseed, are rich in omega-3 fatty acids and vitamin E.

ORANGE FRUITS AND VEGGIES: Here’s where carrots come in…and peppers, squash, sweet potatoes, citrus fruits, etc. Vitamins C and A, as well as beta-carotene are important for reducing the risk of cataracts and AMD.

LEGUMES (BEANS): Flavonoids and zinc have retina protecting benefits and lower your risk for AMD and cataracts.