Eye health is integral for well-being and wellness, so taking good care of our eyes should be a priority. That care starts at home, with what you eat. Many foods substantially contribute to better eye health and maintaining good vision.
Explore the various eye health foods you can consume to enhance, protect, and improve your vision. We will also discuss the key nutrients and vitamins that benefit your eyes.
Why is eye health important?
Poor eyesight can make it difficult to perform everyday tasks, such as reading or driving, and can decrease quality of life. Additionally, certain eye conditions can be debilitating and lead to permanent vision loss.
By consuming a balanced diet, rich in key nutrients and eye-friendly vitamins, your eyes will be healthier and more resistant to adverse eye conditions.
Eye health nutrition
Before looking into how to improve eye health with food, let's go over the most significant factor that makes these foods so beneficial for the eyes - nutrition.
The health of your eyes depends on receiving adequate amounts of vitamins, antioxidants, and nutrients. Among them are:
Vitamin A
Vitamin C
Vitamin E
Lutein
Zeaxanthin
Omega-3
What foods help eye health?
Let’s take a look at some of the best foods you could consume to improve your eye health:
Eye health fruits and vegetables
1. Leafy green vegetables
Leafy green vegetables, such as spinach, kale, and collard greens, are some of the best eye-health vegetables. They are rich in lutein and zeaxanthin - the antioxidants known for protecting the eyes against deteriorating vision caused by aging and cataracts.
2. Yellow and orange fruits and vegetables
Yellow and orange fruits and vegetables are also on top of the list. Carrots, sweet potatoes, and yellow squash, for example, are amazing food sources to keep your eyes healthy! They are packed with beta-carotene, which is converted into vitamin A in the body and is essential for maintaining good eye health.
3. Citrus fruits and Berries
Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which provides antioxidant protection against damage from harmful free radicals. Blueberries, strawberries, and blackberries, are also eye-health fruits, high in antioxidants, and should always be present in your diet.
Other eye health food
4. Fatty fish
Fatty fish is also a wise choice for sufficient eye health nutrition. Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. The body can't produce these essential fatty acids and must obtain them through diet.
Omega-3 fatty acids improve eye health by reducing inflammation in the body and maintaining the health of the retina (the part of the eye responsible for transmitting visual information to the brain).
In addition, omega-3 fatty acids can promote the health of the blood vessels in the eyes. Thus reducing the risk of diabetic retinopathy, a condition that can cause vision loss in people with diabetes. Last but not least, they protect against age-related vision loss.
5. Eggs
Eggs are a rich source of lutein and zeaxanthin, two of the most important antioxidants for eye health. Lutein and zeaxanthin accumulate in the macula, a small, central portion of the retina responsible for central vision.
These antioxidants are believed to protect the eyes from cataracts and macular degeneration. Furthermore, eggs are a good source of protein, which is a vital component for maintaining overall eye health.
RELATED: Do Eye Health Supplements Work?
6. Nuts and seeds
Some of the best nuts and seeds for eye health include almonds, walnuts, pumpkin seeds, sunflower seeds, lentils, cashews, chia, and flaxseeds. Nuts and seeds typically contain vitamin E.
Nuts also contain zinc, and omega-3 fatty acids, which makes them even more beneficial to your eyes. Aim for at least one serving of nuts and seeds per day to reap the benefits.
Don’t forget to drink water
Dry eyes are a quite common eye problem. Drinking enough water significantly contributes to keeping the eyes hydrated and reducing redness, itching, and burning. Dehydration can also cause eye strain, which can lead to unpleasant headaches and discomfort.
Can eating healthy improve eyesight?
Incorporating eye-healthy foods into your diet will ensure you are getting enough crucial nutrients for eye health. However, while a healthy diet could improve eyesight and protect against age-related vision loss, it is not a 100% guarantee.
Other factors such as genetics, environmental factors, acquired eye diseases, and lifestyle choices can also play a role in the health of your eyes. Overall, eating a healthy diet is one important step to take.
Consult your eye doctor or healthcare provider to develop a personalized plan for maintaining your eye health. By doing that you are also making sure not to ignore any crucial dietary restrictions and avoid potential allergy reactions to some of these foods.
Read more about how to improve your eye health in Ophthalmology24's For Patients blog section.
Sources:
"Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk" American Journal for Clinical Nutrition
"Effects of Omega-3 Fatty Acids on Eye Health: Summary" Agency for Healthcare Research and Quality
✅ Medically reviewed
Checked by Atanas Bogoev, MD.