A study promoted by the American Optometric Association found that indole-3-carbinol, a compound found in broccoli, can help to remove toxins from your retina. This reduces your risk for age-related macular degeneration, one of the leading causes of vision loss in older adults.
Keeping your eyes healthy means keeping them sufficiently hydrated. Some of the best foods for healthy eyes can go a long way. Salmon, for example, contains omega-3 fatty acids. This helps to reduce your risk for dry eye, an uncomfortable condition that gets more common as you age.
You've probably heard it before: Carrots are one of the best foods for eye health. For starters, they contain tons of beta-carotene, an antioxidant that your body uses to make vitamin A. Vitamin A helps you see at night and defends against myopia (i.e., nearsightedness).
Yes, you should protect your eyes from the sun. But don't let the name fool you; there's no protection needed here. Sunflower seeds are one of the best foods for vision. They have lots of vitamin E, an antioxidant that protects our eyes from oxidative stress.
Looking for another way to fight against potential sun damage? Turn to kiwi. This fuzzy fruit makes our list of the best foods for healthy eyes because it contains lutein, the AMD-fighting antioxidant I mentioned before, plus zeaxanthin, which helps your eyes filter light.
While a lot of the other foods that are good for eye health might have come as no surprise, this one could feel like a bit of a curveball. Still, it's worth getting shucking. Not only do oysters contain omega-3 fatty acids, but they're also high in zinc. This gives you another potent nutrient if you're trying to fight AMD.
Take a page from Popeye's book and eat your spinach. As a great source of all-around nutrients, this leafy green is also one of the best foods for healthy eyes. It's got loads of lutein, which I've already noted is a key component of ocular health. And spinach has zeaxanthin, too.
Eggs serve up just about everything your eyes need, from lutein and zeaxanthin to zinc and vitamin A. In fact, a study from 2019 concluded that eating a moderate amount of eggs (about two to four eggs per week) on a regular basis significantly reduces your risk of developing AMD.
Almonds and other nuts contain high levels of vitamin E, the antioxidant that fights AMD and cataracts. Again, your body can't make this vitamin on its own.
Dairy has both vitamin A and zinc, two nutrients I've already pointed out as key for ocular health. But if you really want to choose the best foods for vision, go for the cultured variety when making your dairy choices.