Eye Nutrition
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 |
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 |
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 |
For more info click on the American Optometric Site below:
Macular Degeneration looks like this.
Cataracts look like this: