Cataracts and age-related macular degeneration are the leading causes of visual impairment and acquired blindness in the U.S.

  • Approximately 10 million Americans suffer from early signs of Macular Degeneration. Macular Degeneration results in loss of vision at the very center of vision.
  • Cataract extractions account for more than 2 million procedures a year. Cataracts cause dark, blurry vision, and eventually blindness.

Veggies battle blue light damage

Nutrition is one promising means of protecting the eyes from both of these diseases.

Vitamin C (mg/serving)T
Try to eat 250 mg per day for therapeutic effect.

Most fruits and vegetables are excellent sources of vitamin C.

Food Amount Vitamin C
mg
Orange juice, fresh squeezed 1 cup 124
Grapefruit juice, fresh squeezed 1 cup 94
Papaya 1/2 medium 94
Cantaloupe 1/4 melon 86
Orange 1 medium 80
Green peppers, raw chopped 1/2 cup 67
Tomato juice 1 cup 44
Strawberries 1/2 cup 43
Broccoli, raw chopped 1/2 cup 41
Grapefruit 1/2 medium 40

Vitamin E (mg/serving)
Try to get 100 IU per day. It’s hard to get enough with diet alone. You may need to take a supplement.

Vitamin E is found in foods, such as vegetable oils, nuts and seeds.

Food Amount Vitamin E
Almonds 1/4 cup 9.3 (13.9 IU)
Sunflower seeds 1/4 cup 5.8 (8.7 IU)
Safflower oil 1 tbsp 4.7 (7.0 IU)
Peanuts 1/4 cup 3.3 (4.9 IU)
Peanut butter 2 tbsp 3.2 (4.8 IU)
Corn oil 1 tbsp 2.8 (4.2 IU)

Lutein and Zeaxanthin (mg/serving)
Need 6 mg per day. You may need a supplement.

Lutein and zeaxanthin are found together in dark green leafy vegetables, and are also present in lesser amounts in other colorful fruits and vegetables.

Food/Serving
(1 cup)
Lutein and
Zeaxanthin
Lutein Zeaxanthin
mg
Kale 20.5 – 26.5* 1.1 – 2.2*
Collard greens 15.3 5.1
Spinach 3.6 – 12.6* 1.7 – 13.3* 0.5 – 5.9*
Turnip greens 12.1 0.4
Broccoli 2.1 – 3.5* 1.4 – 1.6*
Corn, yellow 1.4 – 3.0 0.6 0.9
Peas, green 2.3 2.2
Orange pepper 1.7
Persimmons 1.4 0.8
Tangerine 0.5 0.2