Turns out your parents were right — carrots really do support healthy eyesight. The carotenoids responsible for the vivid yellow, orange, and red hues of fruits and vegetables are antioxidants and a good source of vitamin A.
“In retinal diseases such as age-related macular degeneration, the natural antioxidant defenses are overwhelmed, leading to oxidative stress,” says Dr. Deepa Abraham, an ophthalmologist and glaucoma specialist at Milauskas Eye Institute, with locations across the Coachella Valley.
To counter this, Abraham emphasizes the importance of a diet rich in antioxidants to help reduce oxidative stress and inflammation. Two specific carotenoids — lutein and zeaxanthin — are found in high concentrations in the retina and help shield the eye from damaging high-energy light. Leafy greens like kale and spinach are excellent sources of both.
Omega-3 fatty acids, found in fatty fish such as salmon and in plant sources like flax seeds, also provide antioxidant support.
“While they can’t cure macular degeneration, regularly including these kinds of superfoods in your diet — along with healthy lifestyle habits — can reduce risk and support long-term vision,” says Dr. Keith G. Tokuhara. For patients at higher risk, he often recommends the AREDS2 supplement, which delivers clinically proven doses of these nutrients.
