For many, the holiday season means more quality time with family and friends, often spent in the kitchen and around the dinner table. With all that amazing food and celebration, most diets tend to go out the window. The good news is some foods that appear to have little health benefit can sometimes hide important nutrients, including many that are essential for eye health. Read on to learn more!

Turkey meat is full of Vitamin B3 and zinc, which are two compounds that help to protect your eye against cataracts. A cataract is the clouding of the normally clear lens of your eye. Most cataracts develop slowly and don't disturb your eyesight early on. But with time, cataracts will eventually interfere with your vision. Learn more about cataracts here.

A good leafy green salad is wonderful for your eyes because it contains lutein, antioxidants, and zeaxanthin. These are all vital for deterring eye diseases such as macular degeneration.

Brussel sprouts and broccoli are full of vitamins––particularly, vitamin C and vitamin A, and lutein. Vitamin A plays a crucial role in vision health by helping you maintain a clear cornea, which is the outside covering of your eye. This vitamin is also a component of rhodopsin, a protein in your eyes that allows you to see in low-light conditions.

Summer squash contains lutein, zeaxanthin, vitamin C and zinc. Winter squash contains vitamins A and C as well as omega-3 fatty acids.

Carrots are well known for their benefits to eye health. They are full of vitamins (including vitamin A) and beta-carotene, a compound that helps you lower your risk of developing cataracts. Carrots can also promote a healthy eye surface, which may help ward off dry eye syndrome.

These orange tubers are a good source of vitamin A and beta carotene, which may slow the progress of macular degeneration and help reduce the risk of eye infections.

These are just some of the many holiday foods with hidden nutrients that you and your family enjoy this holiday season. With a little research, you can even plan an entire eye-friendly meal!

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