An essential part of eye care is eating the right foods that contain the right vitamins to help keep the eyes health.
There are a lot of eye diseases and eating the proper foods can lower the risk of these diseases.
Healthy Eyes - Antioxidants
Antioxidants help prevent many diseases affecting not only the heart, immune system, cancer but also the eyes.
Antioxidants include Vitamin C, Vitamin E, and Vitamin A. These antioxidants can help prevent Age-Related Macular
Degeneration, cataracts, and other eye diseases. Good sources of antioxidants are found in fruits and vegetables, with
the highly pigmented ones having a higher concentration. So when picking fruits and vegetables notice the color and chose
the ones with more color to them. Concentrations of antioxidants are more abundant in raw form and are loss through the
cooking, canning, drying, and freezing. Obtaining too much of these antioxidants will also cause different negative
effects, so it is a must to be watchful of amounts taken.
Antioxidants - Vitamin A for healthy eyes
Vitamin A is an antioxidant found in foods made from animals which includes liver and eggs and in fruits and vegetables
like carrots and spinach. Most types of milk are also fortified with vitamin A. Vitamin A is essential to proper
functioning of the retina. It also helps prevent night blindness by helping the eye to adapt between bright light and
darkness. Vitamin A also helps reduce the risk of age-related macular degeneration (AMD) and the forming of cataracts.
With AMD and cataracts being the leading causes of visual impairment and with the number of people to be affected
increasing, getting a good amount of Vitamin A is essential to the eye's health and beauty.
Selected Animal Sources of Vitamin A
Food
IU/
International Units
%DV *
Liver, beef, cooked, 3 oz
30,325
610
Liver, chicken, cooked, 3 oz
13,920
280
Egg substitute, fortified, 1/4 cup
1355
25
Fat free milk, fortified with vitamin A, 1 cup
500
10
Cheese pizza, 1/8 of a 12" diameter pie
380
8
Milk, whole, 3.25% fat, 1 cup
305
6
Cheddar cheese, 1 ounce
300
6
Whole egg, 1 medium
280
6
% DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin A is 5,000 IU (1,500 micrograms retinol). Most food labels do not list a food’s vitamin A content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.
Selected Plant Sources of Vitamin A (from beta-carotene)
Food
IU/ International Units
%DV *
Carrot, 1 raw (7 1/2 inches long)
20,250
410
Carrots, boiled, 1/2 cup slices
19,150
380
Carrot juice, canned, 1/2 cup
12,915
260
Sweet potatoes, canned , drained solids, 1/2 cup
7,015
140
Spinach, frozen, boiled, 1/2 cup
7,395
150
Mango, raw, 1 cup sliced
6,425
130
Vegetable soup, canned, chunky, ready-to-serve, 1 cup
5,880
115
Cantaloupe, raw, 1 cup
5,160
100
Kale, frozen, boiled, 1/2 cup
4,130
80
Spinach, raw, 1 cup
2,015
40
Apricot nectar, canned, 1/2 cup
1,650
35
Oatmeal, instant, fortified, plain, prepared with water, 1 packet
1,510
30
Tomato juice, canned, 6 ounces
1,010
20
Apricots, with skin, juice pack, 2 halves
610
10
Pepper, sweet, red, raw, 1 ring, 3 inches in diameter by 1/4-inch thick
570
10
Peas, frozen, boiled, 1/2 cup
535
10
Peach, raw, 1 medium
525
10
Peaches, canned, water pack, 1/2 cup halves or slices
470
10
Papaya, raw, 1 cup cubes
400
8
*DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin A is 5,000 IU (1,500 micrograms retinol). Most food labels do not list a food’s vitamin A content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet.
Tables provided by www.nih.gov
Antioxidants - Vitamin C
Vitamin C does it all. It strengthens your bones and muscles, keeps our immune system in good shape, keeps our teeth
and gums healthy, reduces the risk of many diseases and it is no surprise that it is essential to keeping the eyes healthy.
Vitamin C is another antioxidant that also helps reduce the risk of age-related macular degeneration (AMD) and the
forming of cataracts. Vitamin C, as we all know, cannot only be found in citrus fruits and of course orange juice, but
also green peppers, strawberries, broccoli, and sweet potatoes.
Table of Selected Food Sources of Vitamin C
Food
Mg
%DV*
Papaya, 1
187.87 mg
250.5
Green Bell Pepper, 1 cup raw
82.16
109.5
Strawberries, 1 cup
81.65 mg
108.9
Orange, 1
69.69 mg
92.9
Broccoli, 1 cup raw
66.17 mg
88.2
Sweet Potato, 1 cup
49.20
65.6
Red Chili Peppers, 2 tsp
3.84 mg
5.1
Antioxidants - Vitamin E
Vitamin E is another antioxidant that does it all. Consuming a rich amount of Vitamin E helps prevent or reduce the risk of Alzheimer's Disease, coronary heart disease, and help protect against different types of cancers. For eye care, Vitamin E has been associated with the prevention of cataracts and the delaying of cataract growth. The best sources of Vitamin E are nuts, green leafy vegetables, and fortified products such as cereal.
Table of Selected Food Sources of Vitamin E
Food
International Units
%DV*
Wheat germ oil, 1 Tb
26.2
90
Almonds, dry roasted, 1 oz
7.5
25
Safflower oil, 1 TB
4.7
15
Corn oil, 1 TB
2.9
10
Soybean oil, 1 TB
2.5
8
Turnip greens, frozen, boiled, 1/2 c
2.4
8
Mango, raw, without refuse,1 fruit
2.3
8
Peanuts, dry roasted, 1 oz
2.1
8
Mixed nuts w/ peanuts, oil roasted, 1 oz
1.7
6
Mayonnaise, made w/ soybean oil, 1 TB
1.6
6
Broccoli, frozen, chopped, boiled, 1/2 c
1.5
6
Dandelion greens, boiled, 1/2 c
1.3
4
Pistachio nuts, dry roasted, 1 oz
1.2
4
Spinach, frozen, boiled, 1/2 c
0.85
2
Kiwi, 1 medium fruit
0.85
2
* DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for vitamin E is 30 International Units (or 20 mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided by one serving. Percent DVs are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV will contribute to a healthful diet.
Tables provided by www.nih.gov
Minerals - Selenium and Zinc
Selenium and Zinc are two key minerals that help the oxidation process. They help the body absorb antioxidants and getting daily values of these minerals help antioxidants in the prevention of eye diseases. Zinc can be found in cheese, yogurt, red meat, pork, and certain fortified cereals. Selenium can be found in walnuts, enriched breads and rice, and macaroni and cheese. As with antioxidants, getting too much of these minerals can cause problems.
Table of Selected Food Sources of Selenium
Food
Micrograms
% DV*
Brazil nuts, dried, unblanched, 1 oz
840
1200
Tuna, canned in oil, drained, 3 1/2 oz
78
111
Beef / calf liver, 3 oz
48
69
Cod, cooked, dry heat, 3 oz
40
57
Noodles, enriched, boiled, 1 c
35
50
Macaroni and cheese (box mix), 1 c
32
46
Turkey, breast, oven roasted, 3 1/2 oz
31
44
Macaroni,elbow, enriched, boiled, 1 c
30
43
Spaghetti w/ meat sauce, 1 c
25
36
Chicken, meat only, 1/2 breast
24
34
Beef chuck roast, lean only, oven roasted, 3 oz
23
33
Bread, enriched, whole wheat, 2 slices
20
29
Oatmeal, 1 c cooked
16
23
Egg, raw, whole, 1 large
15
21
Bread, enriched, white, 2 slices
14
20
Rice, enriched, long grain,cooked, 1 c
14
20
Cottage cheese, lowfat 2%, 1/2 c
11
16
Walnuts, black, dried, 1 oz
5
7
Cheddar cheese, 1 oz
4
6
*DV = Daily Value. DVs are reference numbers based on the Recommended
Dietary Allowance (RDA). They were developed to help consumers determine if a food contains very much of a
specific nutrient. The DV for selenium is 70 micrograms (mcg). The percent DV (%DV) listed on the nutrition
facts panel of food labels tells adults what percentage of the DV is provided by one serving. Even foods that
provide lower percentages of the DV will contribute to a healthful diet.
Table of Selected Food Sources of Zinc
Food
Milligrams
%DV*
Oysters, battered and fried, 6 medium
16.0
100
Ready-to-Eat (RTE) Breakfast cereal, fortified with 100% of the DV for zinc per serving, 3/4 c serving
15.0
100
Beef shank, lean only, cooked 3 oz
8.9
60
Beef chuck, arm pot roast, lean only, cooked, 3 oz
7.4
50
Beef tenderloin, lean only, cooked, 3 oz
4.8
30
Pork shoulder, arm picnic, lean only, cooked, 3 oz
4.2
30
Beef, eye of round, lean only, cooked, 3 oz
4.0
25
RTE Breakfast cereal, fortified with 25% of the DV for zinc per serving, 3/4 c
3.8
25
RTE Breakfast cereal, complete wheat bran flakes, 3/4 c serving
3.7
25
Chicken leg, meat only, roasted, 1 leg
2.7
20
Pork tenderloin, lean only, cooked, 3 oz
2.5
15
Pork loin, sirloin roast, lean only, cooked, 3 oz
2.2
15
Yogurt, plain, low fat, 1 c
2.2
15
Baked beans, canned, with pork, 1/2 c
1.8
10
Baked beans, canned, plain or vegetarian, 1/2 c
1.7
10
Cashews, dry roasted w/out salt, 1 oz
1.6
10
Yogurt, fruit, low fat, 1 c
1.6
10
Pecans, dry roasted w/out salt, 1 oz
1.4
10
Raisin bran, 3/4 c
1.3
8
Chickpeas, mature seeds, canned, 1/2 c
1.3
8
Mixed nuts, dry roasted w/peanuts, w/out salt, 1 oz
1.1
8
Cheese, Swiss, 1 oz
1.1
8
Almonds, dry roasted, w/out salt, 1 oz
1.0
6
Walnuts, black, dried, 1 oz
1.0
6
Milk, fluid, any kind, 1 c
.9
6
Chicken breast, meat only, roasted, 1/2 breast with bone and skin removed
0.9
6
Cheese, cheddar, 1 oz
0.9
6
Cheese, mozzarella, part skim, low moisture, 1 oz
0.9
6
Beans, kidney, California red, cooked, 1/2 c
0.8
6
Peas, green, frozen, boiled, 1/2 c
0.8
6
Oatmeal, instant, low sodium, 1 packet
0.8
6
Flounder/sole, cooked, 3 oz
0.5
4
* DV = Daily Value. DVs are reference numbers based on the
Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains very much of
a specific nutrient. The DV for zinc is 15 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel
of food labels tells adults what percentage of the DV is provided in one serving. Percent DVs are based on a 2,000
calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower
percentages of the DV also contribute to a healthful diet.
Tables provided by www.nih.gov
Eating the right foods is essential to healthy eyes. These antioxidants and minerals can help keep our
eyes stay healthy.
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