10 Foods That Are Good for Your Eyes

Bell peppers are the most vitamin C-dense food. This is helpful for ocular blood vessels and may reduce cataract risk.

Raw Red Peppers

An ounce of these seeds or almonds offers half the daily vitamin E recommendation.

Sunflower Seeds 

Kale, spinach, and collard greens are C and E rich. Contains lutein and zeaxanthin.

Dark, Leafy Greens

Retinas need DHA and EPA to function. Both are in fatty fish like salmon, tuna, and trout and other seafood.


Orange-colored fruits and vegetables are abundant in beta-carotene, a form of vitamin A that aids with night vision.

Sweet Potatoes

Zinc brings vitamin A from your liver to your retina, where it is used to make the protective pigment melanin.

Lean Meat

Black-eyed peas, kidney beans, and lentils also contain zinc. Alternatively, use baked beans.

Beans and Legumes

The egg's zinc helps your body use its lutein and zeaxanthin. Yellow-orange chemicals inhibit retina-damaging blue light.


Your body can't make lutein or zeaxanthin on its own, but you can get them all year long from squash.


They're antioxidants that protect eye cells from free radicals, unstable molecules that damage tissue.


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