SUPPLEMENTS FOR VISION AND HEALTHY EYES

Top 35 Best Foods For Eye Health (With Recipes Included!)

We often believe that vision loss is inevitable, but that’s not often the case.

You can slow, and even stop, the process of degenerative eye disease with a proper diet, exercise, and some easy to implement healthy habits.

In fact, what if we told you that your food habits influence your eyesight?

You probably won’t believe it.

But it’s actually true. Super true, to be honest.

In 2001, the National Eye Institute published the Age-Related Eye Disease Study and updated it in 2013. The study found that a series of nutrients and vitamins could reduce the risk of developing age-related macular degeneration and other eye diseases.

By the same token, the American Academy of Ophthalmology also recommends AREDS eye health supplements for proper eye health care.

Today, we decided to go further and show you 35 of the best foods for eye health.

You’ll find that carrots are not the only food that your eyes need to be healthy. There are tons of other amazing meals and snacks that will help you protect and improve your vision.

Are you eating the foods that are best for your eyes?

Don’t worry, if you're not already, keep reading, and you will learn a lot about the best foods for your eyes, including helpful tips on how to keep your eyes healthy!

Table of Contents

  1. Broccoli
  2. Brussels’ Sprouts
  3. Collard Greens
  4. Corn
  5. Eggs
  6. Kale
  7. Orange
  8. Papaya
  9. Lettuce
  10. Spinach
  11. Squash
  12. Flaxseed
  13. Salmon
  14. Tuna
  15. Walnuts
  16. Apricot
  17. Mango
  18. Red Pepper
  19. Ricotta Cheese
  20. Strawberries
  21. Almonds
  22. Peanut Butter
  23. Chickpeas
  24. Oysters
  25. Sweet Potato
  26. Beef
  27. Halibut
  28. Yogurt
  29. Cantaloupe
  30. Sunflower Seeds
  31. Nectarines
  32. Sardines
  33. Grapefruit
  34. Carrots
  35. Wheat Germ
    1. Astaxanthin
    2. Antarctic Krill Oil
    3. Conjugated Linoleic Acid
    4. Pumpkin Seed Oil
    5. Beta Carotene

    7 Tips To Keep Your Eyes Healthy

    We often take our eyes for granted and simply decide that glasses are the only treatment we need but, sadly, that’s often not the case.

    Our peepers need more than eyeglasses or contact lenses to stay healthy, and proper eye health care starts by acknowledging this fact.

     So, how should we start to take care of our eyes?

    1. Have A Comprehensive Dilated Eye Exam

    Good health always starts with a visit to the doctor and your eyes are no exception.

    Even if you think your eyes are fine, a comprehensive dilated eye exam is the only way to be completely sure. Some people don’t even realize they’re having a vision problem because some of the most common eye conditions other than myopia and astigmatism such as glaucoma, diabetic retinopathy, or age-related macular degeneration often show no warning signs.

    During the exam, your doctor will place drops in your eyes to dilate your pupils and to take a good look at the back of your eyes and examine them for any signs of disease.

    If you are between 40 and 70 years old, it’s often recommended you go at least every 2 years to the eye doctor as a part of your eye health care routine.

    2. Know Your Family’s Eye Health History

    Many eye diseases have a genetic component and keeping informed about your family’s eye health history is a great way to dispel any doubt about your eyes. Ask your immediate family about their health history and take precautions in case any of them suffer from any condition; this will help you determine the right course of action and take preventive measures to make sure your eyes are healthy. 

    3. Eat Right To Protect Your Sight

    You are what you eat. And, in this case, you can protect your vision by eating right. There are many foods that contain tons of vitamins necessary for eye health. In fact, a healthy diet for eye health includes vitamins and micronutrients such as vitamins A, B, C, D, E, and K as well as omega-3s.

    All of these vitamins and micronutrients are great eye health supplements and can help you treat age-related macular degeneration, cataracts, and even refractory diseases such as myopia and astigmatism

    4. Quit Smoking or Never Start

    If you smoke, remember that it’s never too late to stop, particularly because of the health problems associated with smoking.

    However, did you know that smoking also affects your vision?

    Smoking increases your risks of developing cloudy vision, cataracts, blurry vision in one eye, and other eye diseases. Besides, the more you smoke, the higher the risk. People who smoke are also more prone to suffer from retina-related diseases.

    Think twice before puffing.

    5. Maintain a Healthy Weight

    Maintaining a healthy, stable weight is also a fundamental part of a healthy pair of eyes. A good diet for healthy eyes makes sure you keep them in good shape.

    Besides, studies have found that excess body weight predisposes you to systemic diseases that cause vision loss and increased eye pressure.

    For instance, high blood pressure and high blood sugar can cause hypertensive retinopathy and vein occlusion, both of which cause progressive vision loss.

    6. Wear Protective Eyewear

    Eye injuries are much more common than we think. According to the National Institute for Occupational Safety and Health, every day, 2,000 workers suffer job-related eye injuries. That’s a lot. But you can protect your eyes easier than you think. In fact, the right eye protection could prevent almost 90% of these injuries.

    There are many ways you can hurt your eyes, and a pair of goggles is a cheap and effective way to prevent accidents. Keep in mind that every job can be harmful to your eyes. Also, foreign objects, chemicals, splashes, grease, oil, steam, and UV rays can hurt your vision.

    7. Give Your Eyes a Rest

    Rest is one of the most underrated eye health tips. Everybody tells you to rest, but we don’t do it enough.

    However, you have to keep in mind that there’s a condition associated with eye strain and computer usage called computer vision syndrome that results from prolonged use of digital devices.

    Most prolonged users experience eye fatigue after using screens for extended periods, and since we spend as much as 7 hours on our screens, rest is absolutely necessary.

    35 Best Foods For Eye Health

    Adding some eye health supplements can really help your vision. What’s more, medical research has linked eye-friendly nutrients such as lutein, zeaxanthin, astaxanthin, vitamins, and zinc to reducing the risk of eye diseases.

    Believe it or not, some of the foods good for eye health are easy to find and to prepare. You don’t need big bucks or fancy tastes to find the best foods for eye health.

    In fact, all these foods for eye health are available for you in any supermarket.

    1. Broccoli

    Benefits For Your Eyes

    Green vegetables are packed with nutrients that can help you reduce the risk of cataracts, macular degeneration, and retinopathy.

    Specifically, research has shown that green and yellow-hued foods are more effective at reducing the risk for macular degeneration and cataracts than orange ones.

    Main Nutrients and Vitamins

    • Lutein
    • Zeaxanthin
    • Zinc

    Broccoli Quinoa Salad

    Mix quinoa, broccoli, and almonds with a honey dijon lemon vinaigrette (2 tbsp olive oil, 2 tsp lemon juice, 2 tsp honey, 2 tsp dijon mustard, 1 tsp apple cider vinegar, 1 clove crushed garlic, a pinch of salt and pepper).

    Salad is ready to eat!  As seen below:


    2. Brussels’ Sprouts

    Benefits For Your Eyes

    Brussels’ sprouts have plenty of vitamins for eye health. For instance, vitamin C in the sprouts have been found to strengthen your eyes’ health and even prevent cataracts.

    Main Nutrients and Vitamins

      • Vitamin A
      • Vitamin K
      • Vitamin C
      • Vitamin B6

      Roasted Brussels Sprouts

      Roast the Brussels sprouts and top with a beautiful Honey Balsamic Glaze: combine 1 cup balsamic vinegar & 1/2 cup of honey in a saucepan on low for 20 mins or until the mixture starts to bubble. Set aside and let cool to room temperature.

       

       

       

      3. Collard Greens

      Benefits For Your Eyes

      Collard greens are one of the best foods for eye health, especially because they deliver up to 45% of your Vitamin A needs which can reduce the risk of age-related macular degeneration, making them a fundamental part of a good diet for eye health.

      Main Nutrients and Vitamins

      • Vitamin A
      • Vitamin K
      • Calcium

      Sautéed Collard Greens

      Try this simple recipe of sautéed collard greens with peppers, onions, garlic and sweet potato sweetened with molasses (for extra iron).


      4. Corn

      Benefits For Your Eyes

      According to research, corn has a lot of lutein that’s good for your eye health, and, in case you didn’t know, lutein and zeaxanthin are two of the best supplements for eye health!

      Main Nutrients and Vitamins

        • Lutein
        • Zeaxanthin

        Grilled Corn on the Cob

        Enjoy this grilled corn on the cob with cilantro and garlic butter quick and easy recipe!

        Soak the corn with husk on it in cold water for at least 30 minutes up to 6-8 hours.
        Then in a food processor add 1/2 cup of butter, 3 garlic cloves & 1/4 cup loosely packed cilantro leaves and blend. You can add a few sprinkles of olive oil if the butter is clumpy.

        Put the butter in clear plastic wrap and form it into a log shape and wrap it up and place it in the freezer.

        Preheat grill on high, place soaked corn on grill and close grill. Turn corn over every few minutes for a total of 15 minutes. When finished peel husk back and slice frozen butter on corn. ENJOY!


        5. Eggs

        Benefits For Your Eyes

        The egg yolk is rich in two of the best foods for eye health: lutein and zeaxanthin. These two are responsible for a sharp vision and protecting your eyes against blue light and sunlight.

        Main Nutrients and Vitamins

        • Lutein
        • Zeaxanthin

        Zucchini and Eggs

        Sometimes the simplest things are the best! Sautéed zucchini + fried eggs + a sprinkling of your favorite seasoning :)


        6. Kale

        Benefits For Your Eyes

        Kale is incredibly healthy and is full of vitamins for eye health. It also has plenty of minerals, and one serving can supercharge your vision. Besides, kale can recharge the protective pigments in your eyes, making it one of the best supplements for eye health.

        Main Nutrients and Vitamins

          • Lutein
          • Zeaxanthin

          Chickpea Kale Salad

          Spicy chickpea kale salad smothered in dijon vinaigrette...so simple BUT so good. Get the full recipe below:


          7. Orange

          Benefits For Your Eyes

          Oranges contain high levels of Vitamin C, which is one of the world’s best supplements for eye health because of its antioxidant levels and can also prevent age-related macular degeneration.

          Main Nutrients and Vitamins

          • Vitamin C

          Orange and Banana Smoothie

          A smoothie full of sunshine! Blend 1 1/2 cups of sliced oranges with 2 1/2 frozen bananas and a 1/4 cup of plant-based yogurt. BLEND!


          8. Papaya

          Benefits For Your Eyes

          Papaya has many benefits for the aging eye, especially vitamin C and beta-carotene, two nutrients full of antioxidants, nutrients, and vitamins for eye health that can reverse the damage of aging.

          Main Nutrients and Vitamins

          Papaya Smoothie

          Nurture yourself with this delicious smoothie! Take 1 papaya, 1 banana, a splash of coconut milk and a few ice cubes. Blend and top with chia seeds for protein and Omega 3s! 

            9. Lettuce

            Benefits For Your Eyes

            Lettuce is packed with lutein, which is an amazing supplement for eye health as well as astaxanthin. These two amazing nutrients are great against age-related macular degeneration and are a must for aging eyes.

            Main Nutrients and Vitamins

              Grilled Lettuce Salad

              Make this easy salad using lettuce leaves, add your favorite grilled veggies, some cottage cheese and a sweet chilly sauce!

                10. Spinach

                Benefits For Your Eyes

                If you’re suffering from blurred vision in one eye or any other eye condition, spinach can be your main ally. If you’re worried about oxidation and eye-degeneration, spinach is, without a doubt, one of the best foods for eye health you need to try. 

                Main Nutrients and Vitamins

                • Vitamin E
                • Vitamin A

                Sautéed Spinach

                Sautéed Spinach goes with anything - great as a side, or on its own! Simply sautee your spinach with some sliced crispy garlic and olive oil. YUM.

                  11. Squash

                  Benefits For Your Eyes

                  It turns out that a single serving of squash covers around 20% of your daily needs of zeaxanthin, which is great to protect your eyes from sunlight, aging, and cataracts.

                  Main Nutrients and Vitamins

                    Creamy Squash Soup

                    This nutrient-rich soup tastes as good as it looks! Add carrots, squash, sweet potato, cauliflower, onion, leek, garlic, ginger, cabbage, peppers, and daikon. You can also add in lentils to make it even thicker and more satisfying!

                      12. Flaxseed

                      Benefits For Your Eyes

                      Flaxseed contains many important fatty acids that have benefits not only for your eyes but also for your hearth, including the prevention and treatment of dry eyes, heart diseases, and chronic inflammation.

                      Main Nutrients and Vitamins

                      Flaxseed Cookies

                      Try these flaxseed cookies which are vegan, gluten-free, sugar-free and low carb!

                        13. Salmon

                        Benefits For Your Eyes

                        Salmon is one of the best seafood you can eat. The fish has a great number of fatty acids as well as zinc, and other nutrients associated with proper eye health care.

                        Main Nutrients and Vitamins

                        Oven-cooked Salmon

                        These oven-cooked salmon filets with pomegranate molasses and oranges are as good as they look! Check out the full recipe below:

                          14. Tuna

                          Benefits For Your Eyes

                          Good news for women! Tuna’s fatty acids can be responsible for lowering levels of dry eye syndrome in women older than 40 years

                          Main Nutrients and Vitamins

                          Avocado Tuna Salad

                          This Avocado tuna salad recipe is sure to wow! Makes enough for 6 people. Follow the recipe below:

                            15. Walnuts

                            Benefits For Your Eyes

                            Walnuts can stimulate not only the brain but also the retina. Similarly, regular walnut consumption has been linked to delaying the onset of degenerative disorders and age-related diseases, which is great for your eyes.

                            Main Nutrients and Vitamins

                            Apple and Walnut Salad

                            This apple and walnut salad with walnut pesto is a perfect salad - easy, tasty and full of goodness!

                              16. Apricot

                              Benefits For Your Eyes

                              Apricots, like other orange foods, have beta-carotene and should be a part of your diet for eye health, but besides that, apricot has a moistening and anti-inflammatory effect that is a great remedy for dry eye.

                              Main Nutrients and Vitamins

                                Apricot Balls

                                These apricot balls are a super simple snack! You need 200g dried apricots,150g raw almonds, 2 tbsp coconut, 1 tbsp maple syrup. Throw it all in the blender for a few seconds, roll into balls, and coat with fine coconut or cacao powder!

                                  17. Mango

                                  Benefits For Your Eyes

                                  For starters, Vitamin A is great for your eye’s superficial tissue; it keeps your eyeballs moist and protects you against the rays of the sun. Vitamin E is also great to protect the body's tissue from free radical damage that harms cells, tissues, and organs.

                                  Main Nutrients and Vitamins

                                    Chia Mango Pudding

                                    Chia Mango Pudding - the perfect guilt-free dessert! Mix chia seeds, coconut milk, shredded coconut, maple syrup, and vanilla extract together in a bowl. Let the mixture sit for at least 30 minutes. While the chia puddings sits, puree your mangos in a blender or food processor. Pour some chia pudding into a small cup or jar and top with some mango puree. Voila, it’s ready!

                                      18. Red Pepper

                                      Benefits For Your Eyes

                                      Red peppers are great for inflammation and have anti-tumoral properties. By the same token, capsanthin, the pigment that makes peppers red is a powerful antioxidant that protects your retinas.

                                      Main Nutrients and Vitamins

                                        • Zeaxanthin
                                        • Vitamin A
                                        • Capsanthin

                                        Roasted Red Peppers

                                        A simple roasted red pepper salad with coriander and parsley! Simply roast the peppers and dress with olive oil, garlic, red wine vinegar, parsley, and coriander.

                                          19. Ricotta Cheese

                                          Benefits For Your Eyes

                                          Vitamin A is the star player of the ricotta team and is great for eye health care. In fact, vitamin A deficiency leads to clouded vision and even cataracts. And, ricotta is simply delicious!

                                          Main Nutrients and Vitamins

                                          • Vitamin A

                                          Ricotta Gnocchi

                                            This super-simple recipe is a cheap, yet healthy dinner! Combine ricotta with frozen spinach, whole wheat flour, and egg whites for a homemade spinach/ricotta gnocchi. Top with spicy arrabbiata sauce!

                                              20. Strawberries

                                              Benefits For Your Eyes

                                              Strawberries are a powerful natural antioxidant, but they can do much more than clean the rust out of your joints and body. Strawberries possess a remarkable number of vitamins for eye health as well as minerals and folates.

                                              Main Nutrients and Vitamins

                                                • Vitamin C

                                                Spring Strawberry Spinach Salad

                                                This salad is light, refreshing, sweet, savory, and delicious! Combine baby spinach, strawberries, pecans, and feta. Add your favorite dressing. YUM!

                                                  21. Almonds

                                                  Benefits For Your Eyes

                                                  Almonds are among the best foods for eye health. Their unique nutrient composition makes them a vital part of a diet for eye health, and its consumption has been linked to reduced levels of cholesterol and blood pressure, which improves your vision.

                                                  Main Nutrients and Vitamins

                                                    Homemade Almond Milk

                                                    Homemade almond milk is creamy, delicious and packed full of goodness! You'll need1 cup plain almonds (soaked for at least 6 hours, best overnight), 3.5/4 cups of cold water, 3 dates (pitted), 1 tbsp of cinnamon, 1 tsp of vanilla extract, a pinch of pink salt, and honey (if you want to add more sweetness). Blend for 2 minutes/strain and chill until you're ready to use it!

                                                      22. Peanut Butter

                                                      Benefits For Your Eyes

                                                      Peanuts are often-overlooked nuts. We often choose “classier” nuts and forget that peanuts contain tons of beneficial fatty acids and great nutrients and vitamins for eye health that you shouldn't miss.

                                                      Main Nutrients and Vitamins

                                                      Peanut Butter Protein Balls

                                                      Stir together oats, collagen (optional), and chocolate chips. Add peanut butter and honey. Combine well, roll into balls, and store in the fridge! 

                                                        23. Chickpeas

                                                        Benefits For Your Eyes

                                                        Chickpeas are part of the top foods for eye health. Chickpeas or garbanzo beans are nutrient-dense and packed with vitamins, fibers, and Vitamin A and E - two vitamins that are great for vision health.

                                                        Main Nutrients and Vitamins

                                                          • Vitamin A
                                                          • Vitamin E
                                                          • Magnesium

                                                          Chickpea Hummus

                                                          There's nothing better than a good hummus to dip crispy veggies into! Check out this detailed recipe below, that you'll want to make all the time.

                                                            24. Oysters

                                                            Benefits For Your Eyes

                                                            Oysters are one of the best foods for eye health, especially because they are full of fatty acids and zinc, two components that are part of the AREDS diet that has proven great benefits in reducing macular degeneration and cataracts.

                                                            Main Nutrients and Vitamins

                                                              Grilled Oysters

                                                              Grilled oysters are delicious! Add any seasoning you have on hand and pop them onto the grill. See how it's done below:

                                                                25. Sweet Potatoes

                                                                Benefits For Your Eyes

                                                                Orange-colored fruits and veggies are all high in beta-carotene, a type of vitamin A that helps you see better at night and helps your eyes adjust to the dark.

                                                                Just one sweet potato also packs more than 50% of your daily dose of vitamin C and some vitamin E, great for vision health.

                                                                Main Nutrients and Vitamins

                                                                  Creamy Sweet Potato Bake

                                                                  An absolute show-stopper! It looks more complicated than it is to make. Here's how to make it:

                                                                  26. Beef

                                                                  Benefits For Your Eyes

                                                                  By itself, beef’s benefits cannot be as big as other foods, but the good thing about beef is that it helps you absorb other nutrients better. For instance, beef is a great eye health supplement because it contains zinc, which helps the body carry other nutrients better.

                                                                  Main Nutrients and Vitamins

                                                                  • Vitamin B
                                                                  • Zinc

                                                                  Asian Beef Bowl

                                                                  These Asian-inspired beef bowls are a quick and delicious recipe that makes the perfect dinner. Ready in about 30 minutes!⁠

                                                                    27. Halibut

                                                                    Benefits For Your Eyes

                                                                    Halibut might not be a pretty fish, but it’s one of the best foods for eye health, especially if you’re suffering from dry eyes. Halibut is full of fatty acids and has been proven to improve tear film consistency.

                                                                    Main Nutrients and Vitamins

                                                                    Grilled Halibut with Mango Salsa

                                                                    Mix lemon juice, black pepper, chili pepper, cumin, salt and olive oil in a bowl and pour it over Alaska halibut. Cover and refrigerate for 30 minutes. Heat the grill (or the grill pan) over medium heat. Once hot, place the marinated halibut fillet on the grill and grill for 5 minutes on each side. Serve with spicy mango salsa. Full recipe below!

                                                                      28. Yogurt

                                                                      Benefits For Your Eyes

                                                                      Yogurt has a lot of health benefits and has many proven benefits in reducing the negatives effects of aging in our bodies. Also, this amazing food can protect your heart and your joints, having a great effect on degenerative disorders.

                                                                      Main Nutrients and Vitamins

                                                                      • Calcium
                                                                      • Zinc
                                                                      • Vitamin B

                                                                      PB&J Yogurt Bowl

                                                                      PB&J in a yogurt bowl! Combine yogurt with fresh berries, crunchy peanut butter, and your favorite granola. Creamy and satisfying :)

                                                                        29. Cantaloupe

                                                                        Benefits For Your Eyes

                                                                        Cantaloupes are full of vitamin A, one of nature’s best supplements for eye health. They are refreshing, nourishing, and can also help your vision; all thanks to the vitamin A content,  and two amazing carotenes that help you reduce your intraocular pressure.

                                                                        Main Nutrients and Vitamins

                                                                        Cantaloupe Salad with Honey-Lime Dressing

                                                                        A super refreshing summer salad you can't stop eating! In a large bowl, whisk together lime juice, honey, oil and sea salt; set aside.⠀Cut cantaloupe into 1/2 inch pieces, and avocado into 1/2 inch thick slices. Add cantaloupe, avocado, and grape tomatoes to bowl with dressing and toss to coat.⠀Eat up!

                                                                          30. Sunflower Seeds

                                                                          Benefits For Your Eyes

                                                                          Sunflower seeds are full of good fats and lutein, which are essential for a good diet for eye health. In fact, fatty acids and lutein have been found to contribute against cataracts and age-related macular degeneration.

                                                                          Main Nutrients and Vitamins

                                                                            Roasted Sunflower Seeds Party Snack

                                                                            Combine roasted sunflower seeds, roasted pistachios, toasted desiccated coconut, maple syrup or agave syrup and salt for a healthy snack!

                                                                              31. Nectarines

                                                                              Benefits For Your Eyes

                                                                                • Vitamin A
                                                                                • Vitamin B
                                                                                • Zinc

                                                                                Main Nutrients and Vitamins

                                                                                Nectarines are nutrient-dense, luscious fruits that not only have a few calories but a wide array of powerful antioxidants and vitamins for eye health that can help you lower your blood pressure, reduce your cholesterol, and improve your vision.

                                                                                  • Vitamin A

                                                                                  Nectarine Smoothie Bowl

                                                                                  Blend 3 small frozen bananas with 2 fresh nectarines and a splash of vanilla until smooth. Top with nectarine slices and cacao nibs!

                                                                                    32. Sardines

                                                                                    Benefits For Your Eyes

                                                                                    Sardines are a great and cheap alternative to other fish rich in fatty acids. In fact, they are one of the best foods for eye health you can find in your supermarket. Also, they have many good vitamins for eye health that you can’t miss.

                                                                                    Main Nutrients and Vitamins

                                                                                      • Vitamin A
                                                                                      • Vitamin B12
                                                                                      • Omega 3
                                                                                      • Zinc

                                                                                      Grilled Sardines

                                                                                      Simply grill on a hot charcoal barbeque and squeeze with lemon and good 'ol sea salt!

                                                                                        33. Grapefruit

                                                                                        Benefits For Your Eyes

                                                                                        Grapefruit is 92% water, which makes it one of the most hydrating fruits in the world, which helps not only your eyes but also your brain by keeping you well-nourished. Also, since it reduces cholesterol, it can help you reduce blood pressure, which helps your retina.

                                                                                        Main Nutrients and Vitamins

                                                                                          • Vitamin A
                                                                                          • Vitamin C

                                                                                          Broiled Grapefruit with Honey

                                                                                          A simple, quick and delicious warm treat! Turn broiler on. Cut grapefruit in half, and drizzle with honey (or maple syrup). Place under broiler for 2-3 minutes or until it starts to brown. Remove and enjoy!

                                                                                            34. Carrots

                                                                                            Benefits For Your Eyes

                                                                                            Carrots are one of the most known, best foods for eye health and they have many benefits, especially when it comes to strengthening your retina and repairing any sun damage your peepers might have suffered.

                                                                                            Main Nutrients and Vitamins

                                                                                              Carrot Cake Balls

                                                                                              The best energy-bites before your workout! In a food processor, combine 5 soft Medjool dates pitted, 1 medium carrot grated, 3/4 cup almonds, 1/2 cup unsweetened shredded coconut, 1 tbsp of Peanut butter, ½ teaspoon cinnamon and a pinch of salt. Let the mix chill in the fridge for 20 minutes to firm up, form the balls and enjoy! 

                                                                                                35. Wheat Germ

                                                                                                Benefits For Your Eyes

                                                                                                Wheat germ has incredible antioxidant powers and is packed with tons of vitamin E, a nutrient that’s fundamental for a healthy pair of eyes and part of your eye health diet.  

                                                                                                Main Nutrients and Vitamins

                                                                                                  Sugar-free Wheat Germ Muffins

                                                                                                  Any recipe that calls for oats and wheat flour, you can substitute for wheat germ! Blend 1.5 oz wheat germ, 2 eggs, 6 oz banana, 1 oz pecans, 1 tsp vanilla, and 2 tsp cinnamon and spoon into muffin cups. Bake at 350°F for 30 minutes and enjoy!

                                                                                                    5 Best Eye Health Supplements

                                                                                                    1. Astaxanthin

                                                                                                    Astaxanthin is a great supplement for eye health and can help you relieve pain and reduce the inflammation in your body tissues. In fact, the supplement can help you drive away chronic diseases and improve your vision naturally.

                                                                                                    2. Antarctic Krill Oil

                                                                                                    Krill oil is full of nutrients and is one of the main sources of omega-3, DHA, and EPA. Fish fatty acids have been shown to boost your heart health and help your blood flow better, effectively reducing the intraocular pressure in your eyes.

                                                                                                    3. Conjugated Linoleic Acid

                                                                                                    Believe it or not, CLA is one of the most popular eye health supplements in the world. Linoleic acid is one of the most common omega-6 supplements and can also improve your vision and reduce the chance of developing cataracts.

                                                                                                    4. Pumpkin Seed Oil

                                                                                                    Pumpkin seeds are full of zinc and research suggests that the seeds can help you reduce inflammation and help you sleep better. Pumpkin seed oil can also help you strengthen your vision and reduce the chances of uveitis.

                                                                                                    5. Beta Carotene

                                                                                                    Beta carotene is one of the most important nutrients for your eyes and transforms into vitamin A in your body. Beta carotene fights free radicals and prevents cell oxidation that could cause cataracts.

                                                                                                    Ready to incorporate these foods for eye health in your diet? Let us know which recipes you enjoyed the most!


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