The Best Foods for Healthy Eyes

Eating carrots is supposed to improve our eyesight, right?

That’s actually a leftover idea from a British propaganda campaign during World War II. The British wanted to keep their newly developed radar technology a secret from the Germans, so they claimed as far and wide as possible that their airmen developed superhuman night vision by eating plenty of carrots.

The idea still persists today, eight decades since the war. It does contain one grain of truth: carrots and other nutritious foods help our eyes stay healthy, even though they don’t really give us superpowered eyes.

How Good Are Carrots for Our Eyes, Really?

Carrots actually are good for us. Along with other yellow and orange leafy greens and vegetables, they are a great source of vitamin A. They get their color from beta-carotene, a compound our intestines use to produce vitamin A. Our eyes use vitamin A to help convert light into brainwaves and strengthen our corneas (the clear layer over the front of the eye). A deficiency in vitamin A contributes to as many as half a million children going blind every year.

Sweet Potatoes and Oranges

Antioxidants like vitamins C and E are important for overall health, and for eye health, vitamin C lowers the risk of cataracts and may also slow the progression of age-related macular degeneration (AMD). Citrus fruits, like oranges, grapefruits, and lemons, are major sources of vitamin C. Vitamin E helps protect our eyes from “free radicals” (molecules that disrupt healthy tissue). Sweet potatoes are great sources of vitamin E.

Eggs and Leafy Greens

Studies have shown that when we get plenty of lutein and zeaxanthin in our diets, we have a lower risk of chronic eye diseases like AMD and cataracts. Eggs and leafy greens are the best ways to get these nutrients.

Oysters and Fish

Good brain function and a healthy immune system rely on getting plenty of omega-3 fatty acids, and research also shows that they help with visual development and retinal function. There’s no better source of these nutrients than fish.

Meanwhile, oysters are an excellent source of zinc, which acts as a vehicle to transport vitamin A from our livers to our retinas. A diet rich in vitamin A isn’t very useful without zinc to move it where it needs to go. There is also zinc in nuts, beans, and meat if you aren’t a fan of oysters.

Helping our patients maintain healthy eyesight for life is what we love most!

Top image used under CC0 Public Domain license. Image cropped and modified from original.
The content on this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.