Remember when you were a kid and your mom told you that carrots will help you see in the dark? While you won’t actually be able to see in the dark, there is some truth behind that statement. As we age, some of us may see a decrease in our eyesight, but with the right diet and supplements, we can actually improve our vision as we age! Below are a few of the more well known vitamins and minerals that assist your eyes, plus the foods you can find them in.

Beta-carotene/Vitamin A: Beta-carotene is a carotenoid found in bright fruits and vegetables, whereas active Vitamin A is found in animal products. Beta-carotene is converted to Vitamin A in the body (small amounts) to assist with your eyesight. This anti-oxidant vitamin assists with slowing down degeneration of your retina cells and nerves.
Foods high in beta-carotene: carrots, peppers, pumpkin, leafy greens like spinach, kale and collard greens, cantaloupe, apricots, mango, and sweet potato.
Foods high in Vitamin A: liver, butter, eggs, fish and cod liver oil.

Lutein: Lutein may be less familiar to some but is equally as important when it comes to vision health. Like beta-carotene, it is a carotenoid and its name refers to its colour – lutein is derived from the Latin word luteus, meaning “yellow”. Lutein is one of the 20 carotenoids that actually make their way into the eyes and focus more on the macula, the area surrounding the retina. Lutein can be used as a preventive tool to maintaining health eyesight, but it also can help stop eye damage from progressing.
Foods high in lutein: tomatoes, leafy greens, egg yolks, green peas, summer squash, brussel sprouts, corn, broccoli.

Vitamin C: As with lutein and Vitamin A, Vitamin C is another powerful antioxidant that supports the eyes. In addition to protecting your body and eyes by fighting free radicals, Vitamin C also helps the body absorb collagen which is found in the cornea of your eyes. Studies have also shown that long-term consumption of Vitamin C can reduce the risk of cataracts.
Foods high in Vitamin C: black currants, bell peppers, kiwi, oranges, strawberries, broccoli, pineapple.

Vitamin E: Vitamin E is known for its benefits to your hair, skin and nails, but it also plays a role in your vision health. It can help decrease the risk of age-related macular degeneration, and combined with the other nutrients mentioned, it has shown to improve the healing process of those that get laser eye surgery.
Foods high in Vitamin E: almonds, spinach, sweet potato, avocado, sunflower seeds, butternut squash, fish, and olive oil.

Zinc: Zinc can help protect the retina from damage and like the other eye nutrients, also lowers the risk of macular degeneration. Zinc assists with cell growth and division so its important for the health of your eye tissue. Zinc also helps Vitamin A metabolize, so together, they are a power team when it comes to supporting your vision.
Foods high in Zinc: oysters, red meat and poultry, sesame seeds, pumpkin seeds, chickpeas, mushrooms, spinach, and cacao.