One of the foods most commonly associated with eye health is carrots. Known for its ability to protect your eyesight, carrots have a myriad of other health benefits as well. If you are looking for the best foods for eye health, carrots certainly aren’t your only option.

Vitamins C and E along with zinc, omega-3 fatty acids, and other nutrients all play a fundamental role in keeping your eyes healthy and your eyesight sharp even as you age. As you may imagine, there are plenty of different foods built around these vital nutrients. Here are just a few you may want to check out:

• Spinach and Kale: Designed by nature with a high concentration of healthy antioxidants, kale and spinach protect your whole body against the adverse effects of pollution and harmful free radicals. In particular, the antioxidants found here protect your eyes from pollution, sunlight, and even cigarettes. They also come packed with lutein and zeaxanthin. A mere 10 oz over about a week will significantly reduce your risk of age-related eyesight issues.
• Oranges, Strawberries, & Brussels Sprouts: One of the most important vitamins for your overall health is vitamin C. It can strengthen your immune system, keep your skin young and healthy, and it can protect your eyes. Vitamin C is plentiful in fruits like oranges and strawberries as well as vegetables like brussels sprouts. Green peppers and grapefruit also have a high concentration of healthy vitamin C.
• Seeds & Nuts: In many nuts and seeds you will find plenty of vitamins C & E, both of which are extremely healthy for your eyes. The same applies to things like wheat germ. If you want to prevent age-related issues with your sight, something as simple as a handful of sunflower seeds can significantly boost your eye health. Things like almonds and pecans can also be eaten separately or on salads.
• Oysters & Crab: Get a little seafood. In fact, while you’re preparing your oysters and crab, think about salmon as well. Salmon is jam-packed with healthy omega-3 fatty acids, which are crucial to proper eye hydration and health. Oysters, on the other hand, provide all of your daily zinc if you eat just 2. If you are looking for other healthy sources of zinc or omega fatty acids, you can also check into things like eggs, certain meats, peanuts, and whole grains.
• Pumpkin & Sweet Potatoes: The purported benefits of sweet potatoes have been heralded in recent years, especially as compared to white potatoes. Much like carrots, pumpkin and sweet potatoes have beta carotene, which creates the orange color and converts itself into vitamin A. When included as a regular part of a healthy diet, this can help you to avoid night blindness.

Do I Need Extra Supplements to Protect My Eyes?

There are plenty of nutritional supplements out there promising to improve your eye health and prevent eyesight degeneration with vital nutrients all in one simple pill. Technically, many of these supplements can be used to supplement a healthy diet. But for maximum absorption and better health, it is better to get your nutrients from your food.