Nutrition & Eye Health Foods

Foods that are good for the health of your eyes as well as overall nutrition:

Most fruits and vegetables are excellent sources of vitamin C, including oranges, grapefruit, strawberries and papaya, as well as green peppers and tomatoes.

Vitamin E is more difficult to obtain from food sources alone since it is found in very small quantities in foods, such as vegetable oils, nuts and seeds. Good food sources include vegetable oils (including safflower and corn oil), almonds, pecans, wheat germ and sunflower seeds.

Lutein and zeaxanthin are found together in many food sources. Dark green leafy vegetables are the primary source of lutein and zeaxanthin, but they are also present in lesser amounts in other colorful fruits and vegetables, such as broccoli, orange peppers, corn, peas, persimmons and tangerines.

Good Food Sources of Vitamin C (mg/serving)

Food Amount Vitamin C
Orange juice, fresh squeezed 1 cup 124
Grapefruit juice, fresh squeezed 1 cup 94
Papaya 1/2 medium 94
Cantaloupe 1/4 melon 86
Orange 1 medium 80
Green peppers, raw chopped 1/2 cup 67
Tomato juice 1 cup 44
Strawberries 1/2 cup 43
Broccoli, raw chopped 1/2 cup 41
Grapefruit 1/2 medium 40

Good Food Sources of Vitamin E (mg/serving)

Food Amount Vitamin E
Almonds 1/4 cup 9.3 (13.9 IU)
Sunflower seeds 1/4 cup 5.8 (8.7 IU)
Safflower oil 1 tbsp 4.7 (7.0 IU)
Peanuts 1/4 cup 3.3 (4.9 IU)
Peanut butter 2 tbsp 3.2 (4.8 IU)
Corn oil 1 tbsp 2.8 (4.2 IU)

Source: USDA Nutrient Database for Standard Reference Release 13

Good Food Sources of Lutein and Zeaxanthin (mg/serving)

Food/Serving Lutein and Lutein Zeaxanthin
(1 cup) Zeaxanthin
Kale 20.5 – 26.5* — 1.1 – 2.2*
Collard greens 15.3 — 5.1
Spinach 3.6 – 12.6* 1.7 – 13.3* 0.5 – 5.9*
Turnip greens 12.1 — 0.4
Broccoli 2.1 – 3.5* 1.4 – 1.6* —
Corn, yellow 1.4 – 3.0 0.6 0.9
Peas, green 2.3 2.2 —
Orange pepper — — 1.7
Persimmons 1.4 — 0.8
Tangerine 0.5 — 0.2
*depending on variety and preparation

Click on this link for more Nutrition Equivalency Information

Source: USDA-NCC Carotenoid Database, 1998 USDA Food Nutrient Database for Standard Release 13 Hart and Scott, 1995

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