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6 Foods that are Good for the Eyes

Just like the rest of your body, your eyes need care and consideration in order for them to stay healthy. Vitamins and nutrients are what keep your eyes in working order, but many people do not consider their eyes when they are picking out healthy foods and thinking about their diets. There are a number of foods that will benefit your eye health in a variety of ways, and adding them to your diet will keep your eyes healthy and reduce your risk for developing eye conditions and diseases. Dr. Marano suggests eating these foods to help your eyesight!

Leafy Greens

Everyone knows that eating your vegetables is important for maintaining your health, but did you know that leafy greens are essential to your eye health as well? Leafy greens such as kale, spinach, and collard greens are rich in vitamins C and E, and also contain plant-based forms of vitamin A (lutein and zeaxanthin). Nutrients such as these help lower your risk of long-term eye diseases, as well as protect your eye tissue from sunlight damage.


Nuts are a great addition to any diet, and they help boost your eye health because they are rich in omega-3 fatty acids and vitamin E. Vitamin E acts as an antioxidant and helps protect cells and healthy tissue from damage from unstable molecules. Consumption of nuts (especially almonds) helps you to reach the recommended amount of vitamin E each day, and can help slow macular degeneration of the eyes as well as prevent cataracts.


Eggs are an extremely versatile food, which makes them an easy addition to your regular diet to aid your eye health. Eggs contain zinc, as well as lutein and zeaxanthin, which all work together to protect your cornea and prevent serious eye conditions. Zinc also aids your vision at night, and can help prevent night blindness.


Fish is a great source of omega-3 fatty acids, and these healthy fats work towards improving your visual development and the health of your retinas. Another surprising benefit of incorporating fish into your diet is that it can help prevent dry eye, which can be an extremely bothersome condition. Salmon, sardines, mackerel, tuna, and trout will all provide you with these nutrients.


Beans and legumes (such as chickpeas, black-eyed peas, kidney beans, and lentils) are a great food option for eye health. They are vegetarian, low-fat, and high in fiber and zinc, and the nutrients they contain help protect the retina and lower your risk for developing cataracts. They are also great for helping protect your eyes from potential sunlight damage.


Vitamin C is essential for eye health, and one of the best ways to get your daily vitamin C intake is from oranges and other citrus fruits (like lemons or grapefruits). Vitamin C can help fight age-related eye damage, and also contributes to the health of the blood vessels in your eyes. This powerful antioxidant can also help reduce the risk of cataracts and macular degeneration.

Eye Care in New Jersey Near You

Getting the right amount of vitamins and nutrients is extremely important to your eye health, and foods that are great for your eyes are very easy to incorporate into your diet. As well as eating healthy, it is beneficial to see an eye care specialist to make sure that your eyes are in prime condition. Marano Eye Care is dedicated to providing the best possible care for your eyes and helping you with any conditions that may arise. We have locations in Denville, Livingston, and Newark, and our experienced staff provides a number of services and procedures to aid eye health. Contact us today to make an appointment and to learn more about how to keep your eyes as healthy as possible.

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