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Black Currant
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Black currants contain some of the highest levels of the antioxidant anthocyanins found in nature. It's also rich in essential fatty acids, lending added support to its anti-inflammatory properties. For medicinal purposes, many opt for using black currant seed oil, but eating the whole food is always an option, especially when they're in season.
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Bilberry
- A close relative of the blueberry, it also contains high amounts of anthocyanins, just like the black currant. Research suggests long-term supplementation with bilberry extract is effective for the prevention of macular degeneration and cataracts.
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Kale and Other Leafy Green Vegetables
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Lutein and zeaxanthin are both important nutrients for eye health and clear vision. Both are primarily found in green leafy vegetables. Kale is one of the most lutein-rich foods, while orange pepper has the highest amount of zeaxanthin.
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Organic Pastured Egg Yolks
- One raw egg yolk contains about 0.25 mg each of lutein and zeaxanthin, in a highly absorbable, nearly ideal form. Keep in mind that lutein is an oil-soluble nutrient, so for proper absorption, add a little bit of healthy fat, such as olive oil, coconut oil, or raw organic butter.
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Wild-Caught Alaskan Salmon
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Contains two potent eye nutrients: omega-3 fats, and astaxanthin—an exceptionally potent antioxidant that has been found to be of particular benefit for your eyes. It's also low in mercury. The omega-3 fat DHA provides structural support to cell membranes that boost eye health and protect retinal function. Astaxanthin protects against a number of eye diseases, including blindness.