Like all other parts of the body, the eyes need specific nutrients to be healthy and strong. The most important foods for strong eyes are those which are rich in beta carotene (vitamin A), vitamin C and vitamin E, according to the National Center on Physical Activity and Disability. All three play an important role in preventing macular degeneration and cataract formation. Other key nutrients for healthy eyes include lutein, zeaxanthin, zinc and selenium. In general, eating six to 10 daily servings of multicolored fresh fruits and vegetables will provide optimal nutrition for strong eyes, notes EyeAdvisory.com. In addition, even though water is not typically considered a food, it is the most single important nutrient for healthy eyes. Drink at least six glasses of filtered water a day and minimize sodas, coffee and tea, which are dehydrating.
Beta Carotene-Rich Foods
Good sources of beta carotene (vitamin A) include carrots and carrot juice, sweet potatoes, squash, oranges and orange juice, cantaloupe, mangoes, melons, apricots, kale, spinach, red bell peppers, Brussels sprouts and cod liver oil.
Vitamin C-Rich Foods
Some of the best sources of vitamin C include citrus fruits and juices, papaya, acerola cherries, raspberries, strawberries, blueberries, goji berries, kiwis, broccoli, green and red bell peppers, cauliflower and kale.
Vitamin E-Rich Foods
Wheat germ is one of the richest food sources of vitamin E. You can sprinkle ground wheat germ on cereal or other foods for supplementation. Other good sources of vitamin E include almonds and almond butter, peanuts and peanut butter, sunflower seeds, flaxseeds, avocados and eggs.
Lutein- and Zeaxanthin-Rich Foods
Dark green leafy vegetables are excellent sources of lutein and zeaxanthin. Kale, spinach, Swiss chard, watercress and turnip greens are especially rich in these nutrients. Other good sources include green peas, corn, romaine lettuce, broccoli, zucchini, carrots, Brussels sprouts and persimmons.
Zinc- and Selenium-Rich Foods
Foods rich in zinc and selenium are important because zinc helps your body absorb vitamin A and selenium helps your body absorb vitamin E. One food source that is rich in both zinc and selenium is oysters. Other good sources of these nutrients include Brazil nuts, pumpkin seeds, chickpeas, yeast and other seafood.
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