Cataracts, the most common cause of blindness, may result from exposure to sunlight throughout your life. What we eat may help protect not only against cataracts but glaucoma and macular degeneration, and can promote overall and eye health.
Several research studies have found antioxidants like vitamin E and vitamin C help lower the rate of cataracts. Vitamin A, lutein and zeaxanthin are three more compounds found in food that are essential for good eye health.
Vitamin E is found in wheat germ, nuts, seeds and oils. Vitamin C is found in oranges, grapefruit, strawberries, broccoli and peppers. Vitamin A promotes normal vision and helps you see in the dark by adjusting to lower levels of light. Good sources of vitamin A are carrots, papaya, milk and tomatoes.
Lutein is a phytonutrient that contributes to the health of your eyes by maintaining healthy vision and possibly reducing the risk of cataracts and macular degeneration. Zeaxanthin is another phytonutrient that contributes to maintaining healthy vision and may help prevent macular degeneration.
Both lutein and zeaxanthin are found in dark green leafy vegetables, broccoli, peas, kiwi, red grapes, yellow squash, oranges, corn, mangoes and honeydew melon. They help keep the lens, retina and the pigment of the macula (or central area of the eye) healthy.
You’ve probably noticed these foods benefit your overall health in addition to being good for your eyes. Remember, one of the best things you can do to keep your eyes healthy is to consume five to nine servings of fruits and vegetables every day.
To keep your eyes healthy, fix your gaze on fruits and vegetables.
For other nutrition and food safety questions, contact me at 620-232-1930 or e-mail me at mmurphy@ksu.edu or check out the K-State Research and Extension Web site: http://www.oznet.ksu.edu/humannutrition/

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