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2020: Snacks for Sore Eyes


It’s 2020! So let the puns commence! What better way to start the new decade then to ensure that you can see. Below are a list of snacks and healthy ways to protect your eyes and ensure that in 2020 you’ll be seeing 20/20.

Snacks that will help you seeing 2020 with 20/20 vision, according to Harvard researchers and the Canadian Association of Optometrists: 

Orange-colored foods:

You guessed it! Carrots are a great source of beta-carotene, which is an antioxidant that helps protect cells (like eyes!) from damage. Don’t like carrots? No problem! Beta-Carotene is found in most orange colored fruits and vegetables, like sweet potatoes, yams, cantelope, and squash!


According to the American Optometric Association, Vitamin E helps prevent cataracts and helps create stronger muscles (including the eyes!). As the body does not naturally produce Vitamin E, it is essential that you add that to your diet and most nuts have a ton of it! Sunflower seeds, almonds, hazelnuts, walnuts, and peanuts are a few tasty options.

Green-colored foods:

Allergic to nuts or just don’t like them? Leafy greens have got you covered. Vegetables like kale, spinach, and collard greens contain a great deal of Vitamin E with an added bonus of Vitamin C to fortify your immune system!


Omega-3s which are found in fish, like salmon and tuna, are great for the eyes.The fatty acids help to reduce dry eyes and prevent eye disorders like glaucoma. 


Legumes, like chickpeas, contain zinc which is essential to propelling Vitamin A to the retina which produces melanin. Melanin protects the eyes from UV light. If you don’t want to eat straight beans, try hummus. Double team that with some carrots–WHAM! You have an eye-protecting snack right there.