Research strongly suggests that a good diet can help keep healthy eyes healthy. In fact, it seems that the dietary habits that contribute to cardiovascular health—and also may protect the brain and help prevent some cancers—are good for your eyes as well. Here are the basics:
- Eat colorful fruits and vegetables. In particular, leafy greens such as kale and spinach are rich in carotenoids and may protect against age-related macular degeneration and cataracts. Blueberries, beets, broccoli and carrots are also good choices. Colorful foods—deep green, yellow, orange, purple, red, blue—contain the most carotenoids and other pigments.
- Opt for healthy fats, as in fish and nuts, which may benefit the retina.
- Get more zinc, which is plentiful in foods. Meat and seafood (especially oysters) are rich sources. Brewer’s yeast, milk and other dairy products, beans, wheat germ and whole grains also supply some zinc.