Foods that Promote Eye Health

Foods that Promote Eye Health

Thank you to VSP Vision Care, the nation’s largest not-for-profit vision care company, for sponsoring today’s converstation. All opinions are my own.

My little Ethan has become quite the food challenge for me. He’s not really a “picky eater” per se, he just doesn’t want to eat meat.

Feeding this little guy has become a challenge for me because meal time is more than just an obligation to fill his little tummy.

I need to offer him foods that provide the daily essentials his little body needs.

It’s about providing nutritious meals packed with foods that help build muscle, brainpower and keep hearts healthy.

Fortunately there is a long list of vegetarian foods that are not only delicious, but great for him.

This little guy has quite the adult pallet.

Check out some of his favorite eye-healthy food options:

  • Sweet potatoes are rich in omega-3s and studies show it can help protect tiny blood vessels in the eyes and help ensure moisture.
  • Avocados are great source of vitamins A, C, B6, and E which can help defend macular degeneration, cataracts and other age-related eye diseases.
  • Spinach is a great source of calcium, iron, thiamin and other vitamins to help prevent cataracts.
  • Leafy greens are packed with lutein and zeaxanthin—antioxidants that lower the risk of developing macular degeneration and cataracts.
  • Carrots contain Beta-carotene, a type of vitamin A that gives these foods their orange hue. This helps the retina and other parts of the eye to function smoothly.
  • Egg Yolk is a prime source of lutein and zeaxanthin—plus zinc, which also helps reduce your macular degeneration risk.
  • Citrus and berries are powerhouses of vitamin C, which has been shown to reduce the risk of developing macular degeneration and cataracts.
  • Almonds are filled with vitamin E, which slows macular degeneration. One handful (an ounce) provides about half of your daily dose of E.


This Thanksgiving consider appetizers like deviled eggs, carrots and guacamole for dip, or a dish of almonds.

Your eyes will thank you.

Go to the Learn About Your Eyes page to learn more about eye healthy foods.

What are some of your favorite appetizers to serve that include eye healthy foods?


  1. shelly peterson says

    Thanks for sharing this list of foods that help keep eyes healthy. I only knew of carrots.

  2. Spinach is definitely one of my daily go-to eye healthy foods. I can’t seem to get enough leafy greens.

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