Give your peepers some attention! In addition to wearing protective sunglasses while outside, getting annual eye checkups and supplementing wisely, fill your plate with vision-supporting foods.
Kale, spinach and turnip greens
We love these verdant veggies for their eye-fortifying nutrients: lutein and zeaxanthin—antioxidants that reduce risk of cataracts and age-related macular degeneration, a leading cause of vision impairment.
Lutein and zeaxanthin are particularly special because they filter out blue-wavelength light emitted from smartphones and computers. For effortless nutrition, add chopped kale, spinach or turnip greens into stews or pasta sauce.
Salmon, tuna and mackerel
Yes, seafood does help you see, thanks to “good” fats found in fatty fish. The omega-3s EPA (eicosapentaenoic acid) and particularly DHA (docosahexaenoic acid) advance retinal health, according to the American Optometric Association. Head to seafoodwatch.org to find the most eco-friendly options in your state, or ask your natural grocery fishmonger how fish was sourced. Aim to eat seafood twice per week.
Carrots and sweet potatoes
Munching on carrots, sweet potatoes and other yellow-orange vegetables supports eye health, thanks to high levels of vitamin A, a nutrient that makes up a light-absorbing protein in your retina. Try roasting chopped carrots, sweet potatoes, onions and garlic on a sheet pan. When fork-tender, blend with coconut milk and vegetable broth until smooth for a simple, healthy plant-based bisque.
Eggs and shiitake mushrooms
Eggs, particularly the yolks, contain choline, a nutrient popularly known for its brain-boosting properties. But recent research found that choline may also help develop retinal cells. Make a half-dozen hard-boiled eggs on Sunday, and keep in your refrigerator for a quick, easy snack throughout the week. Another eye boost: Stir choline-rich, chopped shiitakes into your morning scramble.
