Eye care nutrition tips for Healthy Vision Month
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Eye Care Tips for Healthy Vision Month

May is Healthy Vision Month, a national eye health observance established in May 2003, and it’s a good time to remind family and friends to make eye health a priority. Many people take their vision for granted, but healthy vision is critical to almost every aspect of our lives. Healthy vision begins with healthy nutrition, and there are some foods that are especially good for your eye health.

Good Nutrition Means Healthy Eyes

Everybody knows that good nutrition benefits your entire body. A diet that’s low in fat and rich in fruits, vegetables and whole grains benefits your eyes too. Let’s look at five foods you should include in your diet to promote healthy vision. Then, get creative and find new recipes that will help you incorporate these foods into your diet.
Five Foods That Promote Vision Health

1. Leafy Green Vegetables
Kale and spinach are high in lutein and zeaxanthin, two nutrients found in healthy eyes that are believed to lower your risk for age-related macular degeneration (AMD) and cataracts. Not a kale fan? Other vegetables with significant amounts of lutein and zeaxanthin include romaine lettuce, collards, turnip greens, peas, eggs, broccoli and corn.

2. Citrus Fruits
Oranges, grapefruit, tangerines and lemons are high in vitamin C, an antioxidant that is critical to eye health. Scientists have found that your eyes need relatively high levels of vitamin C to function properly, and antioxidants can prevent or at least delay cataracts and AMD. Other foods with Vitamin C include peaches, red peppers, tomatoes and strawberries.

3. Legumes
All kinds of legumes (beans) including black-eyed peas, kidney beans and lima beans (as well as peanuts) contain zinc, an essential trace mineral that is found in the eyes in high concentration. Zinc may help protect your eyes from the damaging effects of light. Other foods high in zinc include oysters, lean red meat, poultry and fortified cereals.

4. Cold-Water Fish
Research shows that diets rich in omega-3 fatty acid from cold-water fish like salmon, tuna, sardines and halibut may help reduce the risk of developing eye disease later in life. Not only is cold-water fish tasty, it may also keep your vision clear longer and help you avoid eye surgery later. Other foods that are high in omega-3 are walnuts, chia seeds, flaxseed oil and canola oil.

5. Orange-Colored Vegetables and Fruits
Carrots are high in beta-carotene, a nutrient that helps with night vision. Other orange-colored fruits and vegetables like sweet potatoes, apricots and cantaloupe are also high in beta-carotene. When these are added to a balanced, colorful diet they help keep your eyes healthy and your vision clear.

Learn More Ways to Keep Your Vision Healthy

Healthy Vision Month is a great time to learn how to care for your eye health. Nutrition is just one way to care for your eyes and maintain vision health. If you have questions about your vision or want to learn more vision health tips, contact Eye Care of Delaware online or call us today at (302) 454-8800 to schedule an appointment.