Look At This! 40+ Foods To Boost Your Eye Health

The next time you’re eating, take a good look at what’s on your plate. What you see might determine how well you … well, SEE later in life.

That’s because your diet can significantly affect your vision over the years. Consistently choosing food packed with eye-friendly nutrients may be protective against age-related eye diseases like age-related macular degeneration (AMD), glaucoma and other issues.

Loading your diet with less-than-stellar food options, on the other hand, might leave you struggling to read those giant letters at the top of an eye exam chart.

So, what do your peepers want to see in your grocery cart? Let’s put together a shopping list with the help of ophthalmologists Nicole Bajic, MD, and Phoebe Lin, MD, plus registered dietitian Julia Zumpano, RD, LD.

How does nutrition affect eye health?

Aging isn’t kind to your eyes. As the years go by, you’ll probably notice changes in your vision. For instance, it might become more difficult to read small text or view things up close. Seeing in low light or while driving at night often becomes more challenging, too.

Wear and tear brought on by oxidative stress in your body fuels this slow deterioration. It’s an incredibly complex process that occurs on a molecular level with free radicals (the troublemakers) and antioxidants (the stabilizers).

“If you have an imbalance with too many free radicals, your body wears down faster — and that includes your eyes,” explains Dr. Bajic. “But there are things you can do to slow down this process.”

Which brings us to diet.

Best foods for eye health

Studies show that healthy eating can slow the progression of age-related vision issues. Dr. Lin says she recommends following the Mediterranean diet, a tried-and-true eating plan that focuses on whole foods and healthy fats.

Food that’s good for your vision often includes vitamins and nutrients, like:

• Antioxidants
• Vitamin A
• Vitamin C
• Vitamin E
• Omega-3 fatty acids
• Zinc

Here are 40+ foods that check some of those boxes.

Orange-colored fruits and vegetables

When picking a favorite color, all eyes should be on orange — at least when identifying some of the best foods to maintain your vision. (We’ll stay away from any fashion commentary.)

The reason is beta-carotene, a pigmented nutrient that’s far more than a natural food coloring. Your body converts beta-carotene into vitamin A, an antioxidant that protects the retinas in your eyes, notes Dr. Lin.

Vitamin A also helps your eyes stay lubricated to avoid damaging dryness, adds Dr. Bajic.

How important is vitamin A for your peepers? Put it this way: A deficiency can cause xerophthalmia and lead to blindness.

Zumpano suggests these orange-tinted produce to boost your intake of beta-carotene:

• Sweet potatoes
• Carrots
• Butternut squash
• Cantaloupe
• Apricots
• Mango

Citrus fruit

Citrus fruit is loaded with vitamin C — but given how much the essential nutrient helps your eyes, maybe it should be written as vitamin SEE.

That’s because vitamin C is also an antioxidant that keeps those pesky free radicals from damaging your eyes, emphasizes Dr. Lin. It may protect against vision issues such as cataracts (clouding of your eyes) and AMD.

Zumpano says you can ensure your body gets enough vitamin C through citrus fruits such as:

• Oranges
• Tangerines
• Grapefruits
• Lemons
• Limes

Green veggies

When it comes to eating healthy, Zumpano often advises people to “eat the rainbow” — so let’s talk about green-colored foods. Many leafy greens and other vegetables are loaded with lutein and zeaxanthin, two antioxidants important for eye health.

Good sources of lutein and zeaxanthin include:

• Kale
• Savoy cabbage
• Lettuce
• Spinach
• Brussels sprouts
• Broccoli
• Peas

Berries

Starting to notice a produce theme here? As you might imagine, it’s hard to go wrong with any fruits or vegetables if you’re eating for eye health. Berries rich in vision-boosting vitamins and antioxidants include:

• Blueberries
• Blackberries
• Cranberries
• Raspberries
• Strawberries

Fish

The catch-of-the-day at your local market is typically swimming in omega-3 fatty acids, a “healthy” fat with numerous benefits. Every cell in your body needs omega-3s. (Yes, they truly are that important.)

When it comes to your eyes, marine-based omega-3s may lower your risk of AMD. There are even promising reports showing it may help reduce dry eye due to digital eye strain, shares Dr. Bajic.

Zumpano recommends the following fish if you’re looking to boost omega-3 in your diet:

• Mackerel
• Wild salmon
• Herring
• Bluefin tuna
• Lake trout
• Anchovies
• Albacore tuna
• Lake whitefish (freshwater)
• Sardines

Beans

As the so-called “musical fruit,” beans claim a definite connection to the ears (and nose). But legumes also deserve attention for what they do for your eyes.

Legumes are packed with zinc, which boosts the creation of an eye-protecting pigment called melanin that keeps your retinas healthy. Researchers say adding zinc to your diet can lower your risk for AMD and vision loss.

Beans and legumes that are rich in zinc include:

• Black beans
• Red beans
• White beans
• Lentils
• Chickpeas
• Black-eyed peas
• Peanuts (and peanut butter)

Nuts and seeds

Nuts and seeds may be small in size, but they’re big in benefits for your peepers given levels of omega-3s and vitamin E, says Zumpano. (Just be mindful of serving size, as nuts and seeds can also be high in calories.)

Vision-friendly nuts and seeds include:

• Almonds
• Cashews
• Chia seeds
• Flaxseeds
• Sunflower seeds
• Walnuts

Eggs

However you like your eggs prepared, you’re doing your eyes a favor. That’s because eggs are an excellent source of vitamins A and E, plus the previously mentioned antioxidants lutein and zeaxanthin.

Foods bad for eye health

So, what should you limit or avoid eating to keep your eyes in tip-top shape? Here are a few.

• Fattier meats. What’s bad for your heart is bad for your eyes, too. That’s because meats and processed meats high in artery-clogging saturated fats can leave deposits under your retinas that spur macular degeneration, warns Dr. Lin.
• High-sodium foods. Eating a diet loaded with sodium can weaken blood vessels in your eyes, which may eventually damage your retinas and affect your vision.
• Sugary foods. Consistently elevated blood sugar also can damage blood vessels in your eyes, cautions Zumpano. (That’s why people with diabetes are twice as likely to get glaucoma.)
• Carb-heavy “white foods.” Overloading on white bread and bread products like bagels, waffles, muffins, biscuits and crackers can cause blood sugar spikes that can take a toll on your vision over time.
• Fried foods. Loading your plate with fatty foods from the deep fryer can increase the free radicals in your system that contribute to AMD and other eye issues.
• Alcohol. Studies show that excessive alcohol consumption can increase your risk of cataracts and AMD.

“There really are no surprises here,” says Zumpano. “All the foods you normally want to avoid for overall health and disease prevention apply to your eyes, too. It supports the concept of eating healthy to support your full body health.”