Your eyes require vitamins and nutrients to function properly just like the rest of your body does. An amazing 60 percent of Americans over 60 have cataracts and millions more suffer from central vision loss caused by macular degeneration.
By paying attention to what you eat and adding these nutrients to your diet, you can help reduce the odds that someday you will be included in these numbers.
Zinc
This mineral helps protect the eye by assisting enzyme function in the retina; and it has been proven that people with macular degeneration have reduced levels of zinc in their eyes. Because zinc can alter the absorption of other minerals such as copper, it’s best to get it from foods rather than take a zinc supplement.
Some foods that are rich in zinc include peanuts, turkey, pumpkin seeds, lamb, turkey, lean beef and oysters. Also, though not eaten much in America, ostrich is a good source of zinc. Finally, for all of you chocoholics out there, dark chocolate provides a whopping 64 percent of your recommended daily allowance of zinc per 100g serving! That’s right – it’s officially good for you!
Carotenoids and Vitamin A
Vitamin A, or retinol, helps protect your eyes from free-radical damage and actually strengthens the pigmentation in the macula. Carotenoids are basically pigments found in foods that the body converts into provitamin A. The carotenoids associated with eye health include beta-carotene, lutein and zeaxanthin.
Beta-carotene is found in bright orange and yellow vegetables such as carrots, sweet potatoes, apricots and cantaloupe while green, leafy veggies such as broccoli, kale, brussel sprouts, watercress and corn will provide you with lutein. And the superfood of the day? Spinach contains all three of the carotenoids, plus Vitamin C, so listen to Popeye!
Vitamin B
Vitamins B2 (riboflavin) and B3 (niacin) have been found to reduce you risk of cataracts. Vitamin B6 is associated with retina health and Vitamin B12 helps with dryness of the eyes. Both of these may, therefore, help you avoid macular degeneration. There are many foods rich in B-vitamins including almonds, bananas, avocados, dairy products, eggs, mushrooms, peanuts, kidney beans, poultry, salmon and tuna.
Vitamin C
Foods that contain Vitamin C are also good food for your eyes! This vitamin is an antioxidant that helps protect your eyes against free-radicals. Everyone knows that citrus fruits such as oranges and grapefruits are high in Vitamin C, but other good sources include bell peppers, broccoli, brussel sprouts, kiwis and strawberries.
Vitamin E
Vitamin E is also an antioxidant and can be found in nuts and seed such as peanuts, almonds, sunflower seeds, pumpkin seeds, avocados and wheat germ.
Omega-3s
Yup, they are even good for your vision! Omega-3 fatty acids have been shown to protect the tiny blood vessels that run through your eyes. Foods rich in Omega-3s include salmon, tuna, sardines and mackerel.
In order for you to be healthy, you need to eat well. This is true for your eyes as well as the rest of your body, so when you shop, grab some food for your eyes. It’s also wise adding a high quality eye supplement to your regular diet in order to maintain maximum eye health and helping to prevent or recover from any eye diseases.
And remember; chocolate is good for you! 
