A healthy breakfast for healthy eyes

Breakfast can now be the healthy vision meal of your day! Breakfast foods like eggs are filled with vitamins and nutrients that keep your eyes healthy. And now that we’re back to school, you want to start the day off right for you and your kids. Making time for a healthy meal in the morning is important to sustain energy throughout the day.

Here are some breakfast choices for healthy vision:


Make some scrambled eggs, or an omelet with vegetables, and you’re good to go! Eggs provide nutrients like lutein and zeaxanthin that can keep your eyes healthy. Lutein helps fight macular degeneration and zeaxanthin can reduce your risk of developing cataracts.

Blueberries and oranges

Blueberries can go over oatmeal, in a smoothie, or just grabbed by the handful in the morning. Oranges make a great to-go breakfast or a glass of OJ always complements other breakfast foods. Turns out these morning-friendly foods are also filled with vitamins for your eyes. Fruits like oranges and blueberries contain zinc, beta-carotene, vitamin E, vitamin C and antioxidants (like lutein and zeaxanthin) that protect your eyes and could reduce your risk of age-related macular degeneration.


Spinach, kale or other leafy greens are perfect ingredients for your omelet or smoothie. A spinach quiche, which can be made ahead of time to help with the morning rush, combines two eye-healthy choices. And spinach, just like the others, contains those special antioxidants lutein and zeaxanthin.

Flax seed and walnuts

These are perfect additions to sprinkle on your cereal or oatmeal. And you can toss some flax seeds in the blender for your smoothie. Both flax seeds and walnuts are good sources of omega-3 fatty acids which has shown in studies to help with the common problem of dry eye.

Some other vision-friendly fruits that taste good in the morning are mangoes, avocados, bananas and peaches. Avocado toast is a healthy and filling breakfast, and the other fruits are good additions to your smoothies. Who knew your morning meal could benefit your sleepy eyes so much? Now you are wide-eyed and ready for your day.

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