1. Dark Leafy Greens
The carotenoids lutein and zeaxanthin are primarily found in green leafy vegetables, with kale and spinach topping the list of lutein-rich foods. Other healthy options include Swiss chard, collard greens, broccoli, and Brussels sprouts.
Lutein and zeaxanthin are both important nutrients for eye health, as both of them are found in high concentrations in your macula — the small central part of your retina responsible for detailed central vision.
2. Orange Pepper
According to one 1998 study in the British Journal of Ophthalmology orange pepper had the highest amount of zeaxanthin of the 33 fruits and vegetables tested. Zeaxanthin cannot be made by your body, so you must get it from your diet.
3. Organic Pastured Egg Yolks
Egg yolk is a source of both lutein and zeaxanthin along with healthy fat and protein, and while the total amount of carotenoids is lower than in many vegetables, they’re in a highly absorbable, nearly ideal form.
4. Wild-Caught Alaskan Salmon
Rich in omega-3s, the omega-3 fat DHA is concentrated in your eye’s retina. It provides structural support to cell membranes that boost eye health and protect retinal function, and research suggests eating more foods rich in these fats may slow macular degeneration.
Blackcurrants contain some of the highest levels of anthocyanins found in nature — approximately 190-270 milligrams per 100 grams which is far more than that found in even bilberries. They’re also rich in essential fatty acids, lending added support to their anti-inflammatory properties.