|| 12-23-2015

    The holiday season is full of family, friends, and delicious food but are you considering your eyes when it comes to what you’re eating this holiday season? There are plenty of ingredients and dishes you can cook this holiday season that not only contain nutrients that are great for your overall health but are also ideal for your eye health as well.


    Most people are familiar with carrots’ benefits for your eyes. They are a great source of beta-carotene, which is converted into vitamin A (retinoic acid). This is a critical nutrient for eye health and maintaining good vision. It has been found to lower the risk of cataracts and macular degeneration. So make sure you load up on a side of carrots over the holidays!

    Sweet Potatoes

    Just like carrots, sweet potatoes are rich in beta-carotene and actually provide over four times the daily minimum amount required for your body. They are also rich in vitamins E and C that also have essential antioxidant properties that help protect your eyes.


    Make sure you save some room for some pumpkin pie after dinner! It actually might be healthier for your eyes than you might imagine. Pumpkin is also a great source of beta-carotene as well as lutein, vitamin B6, vitamin C and other antioxidant compounds.


    You can’t have a holiday meal without cranberries and the good thing is they are loaded with vitamin C, carotenoids, and numerous other antioxidants making them great for your eyes. Studies have even shown that consuming cranberries can actually help prevent age-related macular degeneration and slow the development of nuclear cataracts.


    The high amounts of zinc in beef are required for processing vitamin A, which it also contains. Beef also contains significantly more omega-3 fatty acids than pork or poultry so if you’re making beef for the holidays, your eyes will thank you!

    Some other eye healthy ingredients and side dishes you may want to consider for the holidays:

    • Broccoli: Contains ample quantities of several nutrients that support good eye health including sulforaphane, lutein, zeaxanthin, vitamin C, vitamin B6 and beta-carotene.
    • Dark leafy greens: Provide significant amounts of zeaxanthin, an antioxidant pigment that may slow the development of cataracts and macular degeneration.
    • Garlic and Onions: Contain the highest quercetin levels of any food as well as sulfur compounds, which have been shown in studies to prevent cataracts.
    • Nuts: Almost all are high in antioxidants like vitamin E and omega-3 fats as well as other eye-supporting substances like selenium, zinc, copper and various antioxidant phytonutrients.
    • Eggs: A fantastic source of nutrients for eye health such as vitamin E, vitamin A, zinc, lutein, lecithin, vitamin B12, vitamin D and cysteine.
    • Beans: An excellent source of phytonutrients that support retinal health and reduce the chances of experiencing age-related macular degeneration.

    If you’re doing the cooking this holiday season, you might want to consider making all or at least some of these dishes. Not only are they delicious but your eyes will thank you for it! If you think you’re having any issues with your eyes, it may be time to schedule an appointment with us today by contacting our office at (888) 495-0977.

    Categories: Blog
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