The Eye Care Diet: 12 Foods to Eat for Healthy Eyes


4. Leafy greens

Kale, spinach, chard, collards, and other dark leafy greens are packed with two potent antioxidants, zeaxanthin and lutein, which are stored in the macula. The macula is a small part of the retina that acts as an absolutely natural sunblock, protecting your eyes from harmful light. The antioxidants found in leafy greens absorb blue light that is especially dangerous to the retina.

Moreover, they can help you get better contrast detection and improve your eyesight. Many researchers have found that zeaxanthin and lutein lower the risk of chronic eye diseases, such as cataracts and age-related macular degeneration.

In fact, leafy greens are good for your overall health, and they boast a plethora of amazing benefits. For instance, spinach is high in potassium, magnesium, folate, vitamins E and K, and antioxidants that protect your brain cells and may help prevent dementia. Kale is a wonderful source of vitamins A, C, and K, magnesium, and calcium.

Eating kale regularly promotes healthy eyes and skin, helps reduce bad cholesterol levels, and improves liver and kidney functions. Add your favorite leafy greens to your green smoothies, use them in your salads, or make homemade kale chips. If you are brave enough to eat leafy greens raw, it’s even better.