Pack Your Day Full Of Eye Healthy Foods


Eating right to improve your sight is easy to do. With the abundance of fresh produce and great recipes, this world has to offer you can stuff your face with delicious foods and not feel guilty about it. To most, maintaining a healthy diet is a way to improve their physical performance and achieve overall body confidence. However, what if we switched our brains to disregard the appearance aspect of health and focus on the function.

Sight is something we can all agree we take for granted. We would not be able to embrace the beauty of the world without functioning eyes to see it with. So let’s feed our hungry eyes (literally) with eye healthy foods that are packed full of nutrients such as vitamin C, selenium, vitamin E, lutein, omega-3, zinc, zeaxanthin, and beta-carotene.

Enjoy a day packed full of eye-healthy foods by following the plan below.


Berries are in abundance in summer and become the perfect ingredient to start your day off right with a nutrient packed smoothie. A great recipe to try is a smoothie that is packed with raspberries, strawberries and blueberries- fruits that can make a large impact on your eyes health.

Strawberries are an excellent choice because they contain lots of vitamin C. Vitamin C helps the body form and maintain connective tissue, including collagen found in the cornea of the eye.

Raspberries are the real MVP as they not only contain higher levels of vitamin C than strawberries but also have the nutritional value of vitamin E, and omega-3 fats as well as many other eye-healthy nutrients.

And by adding in some blueberries you will not only benefit your eyes but also your overall body function as they have been linked to helping many age-related conditions.


Studies have shown that those who have included copious amounts of fruits and vegetables, including yellow corn into their regular diet have reduced their risk of developing cataracts at a later date. As brighter vegetables contain lutein and zeaxanthin, which are two types of carotenoids. The lutein and zeaxanthin in the macula block blue light from reaching the underlying structures in the retina, thereby reducing the risk of light-induced oxidative damage.

Try having a delicious summer salad, where the main ingredient is corn and tomatoes to really aid in your ocular health. Tomatoes are packed with carotenoids, including lycopene, which additionally add to your ocular health. Also, to boost the absorption of the eye-friendly pigments in corn, be sure to enjoy corn as part of a meal that provides some dietary fat like olive oil, walnuts, or salmon.


The friendliest eye snack is a serving of pistachios nuts. Pistachios have high levels of lutein and zeaxanthin and pack in significant amounts of vitamin E. In addition, the levels of mono and polyunsaturated fats in pistachios also help boost the absorption of carotenoids.


One of the best sources of eye-healthy omega-3 fatty acids is salmon. Plan a grilled salmon feast for dinner to really boost your eye health. As well salmon is a natural source of vitamin D, which has been known to benefit eye health.

Go Green! – For an extra boost of nutrients add in green vegetables and fruits to every meal. More specifically pick produce like spinach, avocado, and broccoli as they contain nutrients optimal for eye health like vitamin C, lutein, and beta-carotene.

Whether you decide to pack your day full of eye-healthy nutrients or stick to one eye healthy meal a day, your future self will thank you. In addition to eating healthy for your eyes functions, it is equally important to have a regular eye exam. Book an appointment with Dr. D’Orio & Associates today by calling or booking online.


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