A large egg has 72 calories and 6 grams of protein, but your eyes will love the 116 micrograms of lutein and 115 micrograms of zeaxanthin. These two carotenoids protect your eyes from the harsh blue light from your digital devices while improving the function of your retina, according to the Assil Gaur Eye Institute. These antioxidants also fight off free radicals in your eyes. Eggs also have vitamin A to preserve your retina and cornea.
The nutrients in eggs can protect your eyes from specific conditions. A 2020 study in Clinical Nutrition found that people eating two to four eggs per week had a reduced risk of developing late-stage age-related macular degeneration (AMD) than people who ate less than a single egg per week. Even if people had already developed early-stage AMD, they were less likely to develop late-stage AMD if they ate more eggs.
Eggs that are enriched with lutein and DHA might improve age-related eye problems, according to a 2022 study in the Journal of Functional Foods. Thirty people ate two enriched eggs every day for six weeks. After six weeks, the people’s eye function improved without adversely affecting their cholesterol levels.