For Better Vision, Enjoy Foods Rich in Antioxidants

Eyes Health Milk

Consuming foods rich in antioxidants can enhance your vision, according to research conducted by nutrition and health experts. If you are not sure which food sources provide the right nutrients, review the following information:

  • Nuts and seeds – Contain protein, fiber, good fats, vitamins B and E and magnesium; essential for cognitive function
    • Almonds, sunflower seeds, flaxseed and wheat germ are high in vitamin E, which is helpful in preventing and delaying the growth of cataracts
  • Eggs – An excellent source of proteins, rich in vitamins and minerals; beneficial to your vision health
    • Antioxidants in egg yolks—lutein and zeaxanthin—help prevent age-related eye conditions, including cataracts and macular degeneration
  • Apples, berries, melons, kiwi – Delicious to eat and contain essential vitamins, such as beta-carotene and vitamin C
    • Berries are high in antioxidants that help to reduce the risk of macular degeneration
  • Dairy products – Excellent sources of vitamin A and riboflavin
    • Help to reduce the risk of developing cataracts
    • Low-fat milk keeps saturated fat low and prevents plaque build-up in the blood vessels of the eyes
  • Vegetables – High in iron, folic acid and vitamins A and B6
    • Kale, Swiss chard, spinach and collards improve vision and reduce the risk of age-related macular degeneration, as well as defend the eyes from ultraviolet radiation
    • Carrots help prevent night blindness and reduce the risk of cataracts and macular degeneration
  • Green tea – Not only is it soothing and delicious, green tea may help protect individuals from glaucoma and common eye diseases
    • Upon consumption, catechin antioxidants in the tea, including vitamins C and E, lutein and zeaxanthin, pass from the stomach and gastrointestinal tract into the tissues of the eye
  • Salmon – Rich in omega-3 essential fatty acids and important for overall eye health, salmon also contains folic acid and vitamins A, D, B6 and B12

As you plan your daily meals, include foods rich in antioxidants to enhance your long-term vision.


How many foods rich in antioxidants do you consume each week? – Scott Delisi, Ameritas Group