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Foods to protect your eye health.

There are 5 food groups that are extremely beneficial to eye heath; they and are rich in Omega 3 fatty acids, Carotenoids Lutein (LOO-teen) and zeaxanthin (zee-ah-ZAN-thin) and Vitamins A, C and E.

Lutein and zeaxanthin are powerful antioxidants that are known to be deposit in the retinal tissue of the eye where they protect the photoreceptor cells present in the retina from potential free radical damage

and are also believed to absorb and filter blue light and may help to prevent damage to the photoreceptor cells.


Salmon, sardines, tuna or mackerel are rich in omega 3 fatty acids which can protect against cataracts, dry eye syndrome and even macular degeneration.

Leafy Greens

Spinach, kale, collard greens, and broccoli, are good for healthy eyesight and preventing eye diseases such as cataracts and macular degeneration. Lutein and zeaxanthin can be found in certain greens and vegetables.


The vitamins and nutrients in eggs, including lutein and vitamin A, which promote overall eye health and functionality. Vitamin A protects against night blindness and dry eyes where the carotenoid: lutein reduces the risk of macular degeneration.

Fruits and Vegetables

Foods such as carrots, tomatoes, bell peppers, strawberries, pumpkin, corn and cantaloupe full of vitamin A and vitamin C. Oranges, grapefruits, lemons and berries are also high in vitamin C, which may reduce the risk of cataracts and macular degeneration. Full of carotenoids, which give the colors of fruit and vegetables

Nuts and Seeds

Nuts and seeds such as almonds, sunflower seeds, and pecans are all good sources of vitamin E (antioxidant and agent against cataracts and macular degeneration).

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