Eat Your Way to Better Vision

Foods that Benefit Eye Health

As the saying goes “you are what you eat” so why not eat something that could keep your eyes healthy? Let’s take a look into a variety of foods that can help your vision.


Cold-water fish are great for eye health. These fish have oil in their gut and body tissue which gives them higher levels of omega-3-rich fish oil. Omega-3s have been shown to protect against dry eyes, macular degeneration, and even cataracts. Recommended fish include salmon, tuna, mackerel, sardines, trout, and anchovies. Not into seafood? Try fish oil supplements. If you’re vegetarian currant seed oil and flaxseed oil are good alternatives.

Leafy Greens

Think spinach, kale, and collards. These dark green beauties are rich in lutein and zeaxanthin, which are both high in vitamin C. Broccoli, peas, and avocados also contain these valuable antioxidants.


Eggs are another great source of lutein and zeaxanthin as well as vitamin A. These are all important for eye health and can reduce the risk of age-related vision loss. Eggs are also a great source of zinc.


It’s true! Carrots are good for your eyes. Specifically, they contain vitamin A and beta carotene (which gives carrots that beautiful orange color). Vitamin A as mentioned before is vital in vision health and helps retinas absorb light. Tomatoes, bell peppers, strawberries, pumpkin, corn, and cantaloupe are also excellent sources of vitamins A and C.

Citrus Fruits

Rich in vitamins C and E, citrus fruits are also great for your eye health. Citrus fruits include grapefruit, oranges, limes, and lemons. These fruits can fight the development of cataracts, and in combination with other vitamins and nutrients, age-related macular degeneration.


Members of the legume family including kidney beans, black-eyed peas, and lentils are good sources of bioflavonoids and zinc. These compounds help protect the retina and lower the risk of developing macular degeneration and cataracts.


Sunflower seeds, chia seeds, flax seeds, and hemp seeds have all been shown to aid in eye health. These seeds are rich in omega-3s and are also packed with vitamin E.

There are many other foods that can also benefit eye health and lower risks of developing age-related ailments such as macular degeneration and cataracts. If you’d like more information on these foods or want to set up an appointment give us a call at (800) 676-5050.


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