Research over the past few decades shows that eye health is linked to diet and lifestyle. Being overweight, smoking, having diabetes, eating a high-fat diet, excessive alcohol consumption, and low fruit and vegetable intake all increase the risk of eye diseases.While we all learned that carrots are important for our eyes, there’s actually more evidence that other veggies have even bigger impacts on our peepers: Specifically, green- and yellow-hued foods have been shown to be more effective at reducing risk for macular degeneration and cataracts than orange ones.
Why does color matter? Because green and yellow fruits and vegetables are packed with lutein and zeaxanthin, two nutrients that seem to protect the retina against oxidative damage and decrease risk for AMD. (The mineral zinc, and other antioxidants, such as beta carotene, have also been shown in some studies to provide protection against AMD.)
Some of the most absorbent forms of lutein and zeaxanthin are found in foods containing fats, such as egg yolks, pistachios, and avocados. Corn, spinach, squash, collard greens, kale, tomato products, and lettuces are also good sources.
