foods for eye health

If you’re looking food that promotes healthy eyes, you’ll be glad to know that the same diet that benefits your heart and overall well-being also supports your eyes. Numerous studies suggest that a diet rich in certain nutrients can reduce the risk of eye diseases and support optimal eye health.

Here are fabulous food recommendations for maintaining healthy eyes that everyone should enjoy to eat:

  • Vitamin A-Rich Foods: Vitamin A is crucial for maintaining good vision and preventing conditions like night blindness. Include orange-colored vegetables like carrots, sweet potatoes, and fruits such as cantaloupe and apricots in your diet.
  • Vitamin C-Rich Foods: Vitamin C acts as an antioxidant and helps protect the eyes from harmful free radicals. Citrus fruits like oranges, tangerines, grapefruits, and lemons, as well as other fruits and vegetables like peaches, red bell peppers, tomatoes, and strawberries, are excellent sources of vitamin C.
  • Vitamin E-Rich Foods: Vitamin E is an antioxidant that plays a role in maintaining healthy cells. Include foods such as avocados, almonds, and sunflower seeds in your diet to ensure an adequate intake of this nutrient.
  • Omega-3 Fatty Acids: Consuming cold-water fish like salmon, tuna, sardines, halibut, and trout, which are rich in omega-3 fatty acids, can help reduce the risk of eye diseases and improve tear function.
  • Lutein and Zeaxanthin: These antioxidants protect the macula, the central part of the retina responsible for detailed vision. Leafy green vegetables like kale, spinach, romaine lettuce, collards, turnip greens, broccoli, peas, and eggs are good dietary sources of these nutrients.
  • Zinc and Copper: Zinc is essential for retinal health, while copper is needed for red blood cell formation. Legumes like black-eyed peas, kidney beans, and lima beans provide both zinc and copper. Other sources of zinc include oysters, lean red meat, poultry, and fortified cereals.

While obtaining these nutrients through a well-balanced diet is ideal, individuals with macular degeneration may benefit from supplements as recommended by the Age-Related Eye Disease Study 2 (AREDS2). If you or a family member has age-related macular degeneration, consult with an ophthalmologist for personalized guidance.

Adopting a healthy diet that incorporates these recommendations can support your eye health and overall well-being throughout your life.


National Eye Institute.

American Academy of Ophthalmology