An Eye-Healthy Holiday Season

As the holiday season continues, many of us find ourselves surrounded by delicious but unhealthy food choices at every turn. From family dinners to parties with friends, it seems like making healthy decisions is next to impossible. Fortunately, there are plenty of foods that will fit right in with your holiday plans and nourish your eyes at the same time. Below, find a list of some of our favorite eye health foods.

Blueberry Pie

The antioxidant properties of berries are well established. In addition to helping stem the tide of diseases like cancer, Alzheimer’s disease, and heart disease, the antioxidants found in berries has also been found to reduce the risk of eye disease. This holiday season, pass on the pumpkin pie and reach for a slice of blueberry instead. Or make your own with an easy recipe like this.

Steak or Salmon

Although a honey-baked ham or turkey may be the normal holiday fare, they won’t provide the same eye-healthy nutrients as steak or salmon. Steak is a great source of zinc, which improves retina health and helps your body absorb then antioxidants from foods like the aforementioned berries. Salmon contains omega-3 fatty acids, which improves retina health and can reduce the risk of macular degeneration. It’s also a great source of niacin, reducing the risk of cataracts.


Vitamin A may be one of the most crucial supplements for your overall eye health, and this holiday favorite is loaded with it. The milk and eggs found in eggnog are both great sources of vitamin A. You’ve probably been enjoying this holiday favorite for years, never knowing you were improving your eye health the whole time.

Almonds (Roasting on an Open Fire)

Another crucial antioxidant that helps promote eye health is vitamin E. Its main benefit is helping prevent the formation of cataracts. This holiday season enjoy some foods rich in vitamin E, like almonds. Try them roasted (on an open fire, if you like) with this rosemary roasted almond recipe.

Carrot Cake

Of course, no list of eye-healthy foods would be complete without carrots. This vitamin-A-rich super food is probably the best-known food for eye health. It can help prevent night blindness and improve your retinal health. When choosing among all the sweets you’ll be offered this holiday season, remember that none of them provide as many eye health benefits as carrot cake.

From everyone at the Advanced Eye Medical Group, here’s wishing you a happy and healthy holiday season.