Did you know your diet plays a vital role in maintaining eye health?
While regular eye exams, protective eyewear, and screen breaks are essential for maintaining healthy vision, what you eat matters just as much.
Incorporating nutrient-dense foods, like leafy greens, vibrant fruits, and omega-3-rich options, into your diet can help lower the risk of age-related eye conditions and support long-term visual wellness.
Foods that are good for eye health
Filling your plate with nutritious food that is good for your eye health doesn’t have to be complicated. But it’s important to understand how the vitamins, antioxidants, and other components of the food positively impact your eyes.
Nutrients that benefit eye health
- Vitamin A helps your eyes see in low light and is found in animal products, though your body can make it from certain plant nutrients.
- Vitamin C helps protect your eyes from cataracts, is found in many fruits and vegetables, and must come from your diet since your body can’t make it.
- Vitamin E is a group of compounds that help protect your eyes from damage, and while deficiency is rare, you can get it from foods like nuts and seeds.
- Carotenoids are pigment compounds that give fruits and vegetables their color. Two carotenoids that are important for eye health are lutein and zeaxanthin, as they are found in the retina.
- Omega-3 fatty acids help keep your eyes healthy by supporting cell structure, improving visual function, and reducing inflammation, which can ease dry eye symptoms and lower the risk of conditions like macular degeneration and glaucoma.
Now that you know how certain nutrients support eye health, here are some great food options to help keep your vision sharp:
Dark leafy greens
- Rich in Vitamin A, Lutein, and Zeaxanthin
- Help maintain healthy vision, prevent dry eye, and reduce the risk of eye diseases like AMD and cataracts
Broccoli
- Contains Vitamin C, Lutein, and Zeaxanthin
- Supports eye health and reduces the risk of cataracts
Carrots
- High in Vitamin A
- Supports healthy vision and prevents dry eye
Kale
- Source of Vitamin C and Lutein and Zeaxanthin
- Helps reduce the risk of cataracts and supports overall eye health
Peppers
- Provide Vitamin C
- Help reduce the risk of cataracts and other vision conditions
Oranges and tangerines
- Rich in Vitamin C and Zeaxanthin
- Support eye health and reduce oxidative stress
Corn and peas
- Contains Lutein and Zeaxanthin
- Help maintain vision health and reduce the risk of eye disease
Persimmons
- Source of Lutein and Zeaxanthin
- Contribute to eye health and antioxidant protection
Avocados
- High in Vitamin E
- Protect eyes from oxidative damage
Almonds and sunflower seeds
- Provide Vitamin E
- Help defend against oxidation damage to the eyes
Eggs, Dairy, Liver
- Rich in Vitamin A
- Support healthy vision and prevent dry eye
Nuts (general)
- Contains antioxidants, including Vitamin E
- Help reduce the risk of age-related eye diseases
Foods that are bad for eye health
While adding nutrient-rich foods is a great way to support eye health, it's equally important to limit those that may harm your vision or contribute to eye conditions.
Foods that negatively impact eye health:
Salty foods: Consuming too much salt can weaken blood vessels and damage the retina, increasing the risk of vision problems.
Fatty meats: Processed meat with high levels of saturated fat can increase the risk of age-related macular degeneration.
Sugar: Too much sugar can negatively affect the blood vessels in your eyes. Learn why people with diabetes need to take extra care of their eye health.
Excess Carbs: A diet that is heavy in processed carbohydrates can contribute to eye issues as you age. This is because spikes in blood sugar can damage vision over time.
Alcohol: Consuming high levels of alcohol increases the risk of age-related macular degeneration and cataracts.
Schedule eye exams to protect your eye health
A healthy diet supports your vision, but don’t forget to take breaks from screens, wear eye protection when needed, and schedule your annual eye exam to protect your eye health.
Comprehensive eye exams can detect issues early, reducing the risk of them becoming a serious problem.
Looking for more information on maintaining eye health? Check out this blog: Can Exercise Protect Your Vision?
