Proper nutrition is essential for healthy organ function. This is especially true of the eyes given their sensitivity to damage from a variety of sources. In fact, several studies suggest that eating nutrient-dense foods can reduce one’s risk of developing some chronic diseases. Here’s a brief description of the best foods for eye health and why they’re so important for your body.

1. Green Vegetables

Leafy and green vegetables are loaded with vitamins that support eye health. Many of them also contain lutein and zeaxanthin, two powerful antioxidants that can protect against inflammation, oxidative stress, and damage from UV rays. Eating a diet rich in dark green vegetables may also reduce one’s risk of developing macular degeneration or cataracts.

Examples of the best green vegetables for eye health include:

• Peas,
• Kale,
• Spinach,
• Collard greens,
• Swiss chard,
• Romain lettuce,
• Broccoli, and
• Brussel sprouts.
  

2. Seafood

Oily fish and some shellfish are excellent sources of omega-3 fatty acids. These healthy fats can reduce inflammation, lower blood pressure, improve blood vessel function, and regulate hormone production. Oily fish are also high in vitamin D, which can help to prevent eye diseases by regulating calcium levels in the body. If you’re not a fan of seafood, then consider taking a fish oil supplement regularly. Just make sure it’s of high quality and free from harmful levels of mercury.

Examples of the best seafood for eye health include:

• Anchovies,
• Crab,
• Halibut,
• Mussels,
• Oysters,
• Salmon,
• Sardines,
• Scallops,
• Shrimp,
• Swordfish,
• Trout, and
• Tuna.
  

3. Nuts and Seeds

Countless nuts and seeds are packed with beneficial nutrients. Many of them contain omega-3s, vitamin E, zeaxanthin, phosphorus, and monounsaturated fats. Dietary phosphorus, in particular, can help reduce one’s risk of developing diabetes, which is a major source of eye conditions. Also, monounsaturated fats can improve the absorption of other nutrients in the body.

Examples of the best nuts and seeds for eye health include:

• Brazil nuts,
• Cashews,
• Peanuts,
• Pistachios,
• Walnuts,
• Sunflower seeds,
• Pumpkin seeds,
• Hemp seeds,
• Flax seeds, and
• Chia seeds.
  

4. Fruits

Fruits are well known for their fiber content and vitamin density. Many of them contain high levels of vitamin C, a powerful antioxidant, and carotenoids, which the body uses to create vitamin A. Vitamin A is essential for healthy eyes, as it helps the body produce rhodopsin, a light-sensitive protein found in the retina.

Examples of the best fruits for eye health include:

• Oranges,
• Grapefruit,
• Mangos,
• Cantaloupe,
• Watermelon,
• Papayas,
• Apricots,
• Tangerines, and
• Nectarines.
  

5. Carrots and Sweet Potatoes

You’ve probably heard that carrots are one of the best foods for eye health. This is primarily because they’re incredibly rich in beta-carotene (vitamin A), which is responsible for their vibrant color. Carrots are also a reliable source of folate, potassium, manganese, phosphorus, and vitamins C and K. Dark, orange sweet potatoes may have even more beta-carotene than carrots.

6. Eggs

Eggs are another healthy source of zinc, lutein, omega-3 fatty acids, and vitamin A. This matters because vitamin A deficiency often contributes to night blindness. So, it's important to make sure you're getting enough of it in your diet from foods like eggs, carrots, and sweet potatoes. Also, egg yolks supply a form of lutein that’s more easily absorbed than other forms found in foods like spinach and kale.

7. Beef

Beef contains high levels of zinc, an essential nutrient. The human body can’t produce this nutrient on its own, so it must come from one’s diet. Zinc is found throughout the eye’s retina and vascular tissues, and it’s critical for visual acuity. Data suggests that zinc may work with other antioxidants to delay vision loss and age-related macular degeneration. We always recommend choosing locally sourced or grass-fed beef whenever possible.

Eye Health Starts with a Balanced Diet

Your diet plays a key role in keeping your eyes healthy at any age. Some of the best foods for eye health include leafy greens, seafood, nuts, seeds, fruit, carrots, sweet potatoes, eggs, and grass-fed beef. If you struggle to eat a well-balanced diet, then consider supplementing with fish oil and a high-quality multivitamin that includes zinc, calcium, phosphorus, and vitamins A, C, D, and E.

Consult your dietician or primary care physician if you have questions about your diet and nutrient intake. If you still have questions about how diet affects your vision, then you’re welcome to give us a call or contact us online. We’d love the chance to help you take control of your eye health today.