Ask the experts
What foods are good for your eyes? I've heard carrots are good for night vision. Which fruits and vegetables are good for your eyes?
Researchers at the National Institutes of Health have found that nutrients with antioxidant properties can be beneficial for the eyes. These include carotene, vitamin C, vitamin E, zinc, and omega-3 fatty acids. According to nutrition experts (Jennifer K. Nelson, RD, LD) at the Mayo Clinic, the following foods are healthy for the eyes:
- Vegetables: Kale, collard greens, peppers, broccoli, sweet potato, spinach, peas, pumpkin, carrots and Swiss chard
- Fruits: Peaches, blueberries, oranges, tangerines, mango, tomato, apricot, papaya, cantaloupe, honeydew, avocado and grapefruit
- Sources of zinc: King crab, lamb, bulgur, lean beef, fortified breakfast cereals, beans, lean pork, dark meat of poultry, whole-wheat or buckwheat flours, pumpkin seeds
- Omega-3-rich foods: Salmon, herring, tuna, mackerel, rainbow trout, sardines, flaxseed, English walnuts, canola oil, roasted soybeans
To learn more, read our full medical article on eye health.
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National Eye Institute