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May is Healthy Vision Month
Posted by: The Eye Center of North Florida in Eye Health, May 1, 2025
May is Healthy Vision Month, established by the National Eye Institute in 2003. As a part of our commitment to spread awareness about eye health, we want to educate our patients about the importance of taking care of their eyes, not only this month but every day of the year. As your eye care providers, we are here to guide you in adopting healthy habits that help keep your vision in good condition throughout your lifetime. One of the essential aspects of a healthy lifestyle is eating the right foods. Choosing a colorful diet rich in whole grains, vegetables, and fruits can significantly benefit your overall health and your eyes.
Remember to schedule regular eye exams. These exams are crucial in detecting any potential issues early, which can significantly reduce the risk of developing eye diseases. Making healthy lifestyle choices can also minimize vision loss or slow down the progression of conditions such as age-related macular degeneration, cataracts, diabetic retinopathy, or glaucoma.
The American Academy of Ophthalmology recommends including these four amazing foods in your diet to keep your eyes healthy. These foods are not only delicious but also packed with nutrients that are beneficial for your eyes.
Kale
Leafy green vegetables such as kale are high in lutein and zeaxanthin, which are nutrients that are good for the eyes. These nutrients lower the risk for age-related macular degeneration (AMD) and cataracts. According to a large study, women with diets high in lutein were 23 percent less likely to develop cataracts than those with low diets. If you’re not a fan of kale, don’t worry! Other dark leafy green vegetables like spinach, romaine lettuce, collards, and turnip greens also contain significant amounts of lutein and zeaxanthin. Additionally, eggs, broccoli, peas, and corn are good sources of these nutrients.
Salmon
According to some studies, consuming diets rich in omega-3 fatty acids, found in cold-water fish such as salmon, sardines, tuna, and halibut, can lower the risk of developing eye diseases later in life. A 2010 research study by Johns Hopkins found that individuals who consume a diet high in omega-3 fatty acids are significantly less likely to develop age-related macular degeneration (AMD).
Oranges
Oranges and other citrus fruits like tangerines, grapefruit, and lemons are rich in Vitamin C, an antioxidant essential for eye health. Research shows that high levels of Vitamin C are necessary for proper eye function, and antioxidants can help prevent or delay cataracts and AMD. Other foods such as strawberries, peaches, red peppers, and tomatoes provide benefits similar to those of oranges.
Black-Eyed Peas
Legumes such as black-eyed peas, lima beans, kidney beans, and peanuts contain zinc, an essential trace mineral found in high concentrations in the eyes. Zinc may help protect the eyes from the damaging effects of light. Other food sources high in zinc include fortified cereals, lean red meat, oysters, and poultry.
Most people think of one vegetable, carrots, as a great food choice to keep your eyes healthy. Carrots contain nutrients that help with night vision and are high in beta-carotene. Also, other orange-colored fruits and vegetables to add to your plate, like sweet potatoes, apricots, and cantaloupe, are excellent choices. The overall key to healthy vision is to keep your diet colorful, which will help keep your eyes healthy, and don’t fall behind in getting your eye exam.
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