Produce Keeps Your Eyes Healthy

Vitamin A, which is found in many different fruits and vegetables, is very important to the health of your eyes. Other nutrients in produce, such as carotenoids, also play a role in maintaining healthy eyes and good vision. An example of a carotenoid is lutein. Lutein is found in dark green leafy vegetables like spinach.

Our body's cells will sometimes generate free radicals. These free radicals can damage important cells such as the ones in our eyes. Over time this can lead to age-related eye diseases and cataracts. Antioxidants in our diet, like Vitamin A or the carotenoids in spinach, can protect our cells from becoming damaged.

In general, brightly colored foods such as carrots or broccoli contain antioxidants. Other vitamins and minerals also act as antioxidants like vitamin C or zinc.

Food Sources:

• Carrots, tomatoes, sweet potatoes, yams, broccoli, cantaloupe, kale, spinach, collard greens and other dark leafy greens. These fruits and vegetables contain the antioxidants lutein and zeaxanthin (both are carotenoids), which have a high concentration in the eyes.
  

• Citrus fruit, strawberries, melon, peppers, potatoes (cook with the skin on!), tomatoes, broccoli, peas, dark leafy greens. All of these have a good amount of vitamin C, which helps protect the lens of the eye.
  

• Peaches, carrots, pumpkin, winter squash, peas, dark leafy greens, red peppers, sweet potatoes, yams, any yellow or orange fruits and vegetables. These contain Vitamin A, which is a main component of the receptors in the eye.