As the American population ages, eye health and vision problems become more prevalent. This is on the list of the top ten reasons for disability. Study after study shows that a good diet is beneficial to good ocular health and general health.

Nutrients like zeaxanthin, omega 3-fatty acids, lutein, vitamin A and lycopene help protect the retina and cornea. Studies like AREDS and AREDS II show these nutrients also slow macular degeneration. Many of these show great potential for cardiac health as well. Our bodies are amazingly complex machines and it all works together, so it is not beyond conception that what is good for one part may also be good for another.


These powerhouses contain zinc, Omega 3s and a healthy dose of lutein. It is believed that these nutrients are more bioavailable in this form then the supplement form. Meaning our bodies can absorb and employ them better the more bioavailable they are.

Wheat, Almonds, Sunflower Seeds
Looking for a good source of bioavailable vitamin E, which is great for the skin around the eyes and may help slow cataract development. Also a good source of fiber.

Sweet Potatoes
Rich in vitamin A and vitamin C, these potatoes can give you the bamg for the buck. often you can get your recommended daily requirement of vitamin A from one small sweet potato.

Red Bell Peppers
One of the highest concentrations of vitamin C, carotenoids, Vitamins A, E and B6 and the trace amounts of magnesium are all beneficial to our eyes and emotional health.

Chocked full of Beta carotenes and lycopene apricots are a great choice. These help protect against retinal tissue damage in macular degeneration. The antioxidative properties may also be helpful with cataract formation as well.

Spinach and Kale
Zeaxanthin a powerful antioxidant found in dark, leafy greens like kale and spinach help protect against harmful high energy blue light. This has proven to be a powerful help to families where macular degeneration is prominent.

Great source of magnesium and potassium these wonderful little gifts are one of the top 20 fruits with the highest antioxidant capacity. They also contain more vitamin C then an orange.

They contain hydrogen sulfide which is a natural chemical the relaxes blood vessels and thereby allows more blood flow. This can be beneficial for  glaucoma, diabetic retinopathy and macular degeneration.

This fruit is an excellent source of vitamin A, B6 and thiamin. Vitamin A great antioxidant for the eye, B6 is needed for mood and stress, while thiamin has been shown to help metabolism of carbohydrate to energy.

The typical American diet tend to lack fish. This fish and the oils it contains have a myriad of health benefits from eyes to heart.

Above are a few examples of where diet can actually help our eyes and overall health. Many nutrients are more bioavailable in the food form because they are with other micronutrients that allow for absorption like calcium and vitamin D for example.