Top 5 Foods for Healthy Eyes

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How Vision Works

The cornea is the part of the outer layer of the eyeball that all light must pass through. The eyeball itself is controlled by muscles in the back of the eye known as extraocular muscles. The iris is the colored part of the eye, and the pupil is the black center portion. The tiny muscles in the pupil control how much light enters the eye, and the optic nerve is what sends the data from the eye to the brain.1

1. Carrots

No, carrots won't give you super-vision or even 20/20 vision, but the beta-carotene it contains will help maintain proper eyesight. The body converts this nutrient to vitamin A, which helps fight blindness. Though vitamin A deficiency can cause blindness, it's very rare in the developed world.2

2. Blueberries

The antioxidants in blueberries are thought to be responsible for protecting vision by preventing free radical damage. So grab a handful to eat raw or toss in a yogurt parfait.3

3. Almonds

Almonds contain vitamin E, which can assist in preventing cataracts.4 Other sources of vitamin E include sunflower seeds, safflower oil, peanuts, mango and eggs. Additionally, a 2009 study published in the Archives of Opthamology found that individuals who ate fish and nuts frequently had a lower risk of developing age-related macular degeneration.5

4. Green, Leafy Vegetables

Kale, cabbage and spinach are all great for improving or maintaining healthy vision. In fact, a 2010 French study found that consuming these vegetables can improve the condition of the retina in those with age-related macular degeneration.6

5. Cold Water Fish

Fish like salmon and sardines contain omega-3 fatty acids, which can help protect the blood vessels in your eyes.7Additionally, a 2009 study published in the Archives of Opthamology found that individuals who ate fish and nuts frequently had a lower risk of developing age-related macular degeneration.5