Eating Avocado Every Day Has An Unexpected Effect On Your Eye Health

The health benefits of avocados are well documented. Avocados are rich in potassium, fiber, and niacin, which is key in helping to fight inflammation. However, while carrots often have the reputation of being a go-to superfood for the eyes, avocados are also very beneficial for your peepers as well. (Read some of the surprising things your eyes reveal about your health.)

Avocados contain lutein and zeaxanthin, plant-based nutrients that support eye health. In addition, they deliver healthy fats, carotenoids, and such key vitamins as A, E, and K. All of these vitamins work together to protect your eyes and fight off sight-stealing conditions like macular degeneration and diabetic retinopathy. Avocados also contain a wide array of nutrients that can protect your eyes from such conditions as retinitis pigmentosa — a rare genetic disorder that causes gradual sight loss — and macular degeneration. As such, they are a great addition to any meal if you're looking to keep your vision strong. 

According to a 2017 study published in Nutrients, eating avocados daily can improve attention, memory, and problem-solving skills. After six months of avocado consumption, participants in the study showed higher levels of lutein and greater macular pigment density, both of which are linked to higher cognitive performance. As a result, making avocados a staple of your diet can be a great way to support brain health and healthy aging.

(Here's a unique exercise that can help your brain age backwards.)

Additionally, a 2020 study in the International Journal of Psychophysiology aimed to see if eating an avocado every day could help people who are overweight or obese think more clearly. Over the course of a twelve-week study, one group ate an avocado daily, and another group did not. At the conclusion of the study, the group who ate avocados daily performed better with certain attention and focus tasks. Although the study showed that lutein levels were raised, that alone did not entirely explain the brain benefits. Researchers also indicate that avocado's healthy fats, fiber, and other nutrients may contribute to these brain-boosting abilities.

If you're looking to keep your eyesight sharp, there are a number of other foods you can add to your diet. 

Fish, for example, are a great source of healthy fats, including omega-3 fatty acids. Fish like salmon, particularly wild-caught salmon served grilled or broiled, contribute greatly to the health of your retinas, keeping your eyesight sharp and in focus. Omega-3 fatty acids are essential for retinal health because they reduce inflammation and protect against oxidative stress that contributes to macular degeneration.

Eggs are another food offering health benefits for the eyes, rich in vitamin A, lutein, zeaxanthin, and zinc. A 2020 study published in Clinical Nutrition found that moderate egg consumption significantly lowered the risk of developing late-stage age-related macular degeneration (AMD). People who ate two to four eggs per week had about half the risk of developing AMD compared to those who ate one or fewer eggs per week.