Certain foods, such as kale and eggs, can help support healthy eyes. Some nutrients good for healthy eyes, like lutein and zeaxanthin, aren’t made in the body and can only be consumed through your diet.
Maintaining a well-balanced diet is key to keeping your eyes healthy and may help reduce your risk of developing eye conditions. Eye conditions that you may be able to prevent with a well-balanced diet include:
cataracts, which cause cloudy vision
age-related macular degeneration (AMD), which can limit your eyesight
glaucoma
dry eye syndrome
difficulty seeing at night
Your eyes need many types of antioxidants to stay healthy. These include:
lutein
zeaxanthin
vitamins A, C, and E
beta carotene
omega-3 fatty acids
zinc
A balanced diet is best created with a variety of proteins, dairy, fruits, and vegetables. Try to eat a rainbow during your day, incorporating many types of foods in many different colors. It’s helpful to try limiting your consumption of processed foods containing saturated fats or high amounts of sugar.
Here are seven of the best foods for your eyes. Most are generally available year-round and for a reasonable price. You can enjoy them on their own or in more complex recipes.
1. Fish
Fish, particularly salmon, can be a great food to consume for eye health.
Salmon and other fish have omega-3 fatty acids. These are “healthy” fats. Omega-3 fatty acids can contribute to visual development and the health of the retina, which is in the back of the eye. They can also help prevent dry eye syndrome.
Consider incorporating fish into your meal plan a few days a week. When buying salmon, choose a wild-caught version instead of farm-raised salmon. That’s because farm-raised salmon has more saturated fat and less omega-3s than wild-caught salmon.
Salmon, like most fish, can be grilled or broiled. For a simple and delicious dinner, try seasoning it with fresh herbs, lemon, salt, and pepper.
2. Eggs
Eggs are a great food to eat for eye health. The yolks contain:
vitamin A
lutein
zeaxanthin
zinc
These nutrients are all vital to eye health.
Vitamin A safeguards the cornea, which is the surface of the eye.
Lutein and zeaxanthin lower the chance of getting serious eye conditions like AMD and cataracts.
Zinc contributes to the health of the retina, which is in the back of the eye. Zinc also helps with night vision.
Eggs are extremely versatile and can work for breakfast, lunch, and dinner. A simple way to enjoy eggs is hard-boiling them. Try them in salads and sandwiches. You can even eat a hardboiled egg for a snack.
3. Almonds
Like other nuts and seeds, almonds are generally good for eye health. They contain vitamin E, which guards against unstable molecules that target healthy tissue.
Consuming regular amounts of vitamin E can help prevent AMD and cataracts. Adults should aim for about 22 international units (IU), or of vitamin E daily.
One 100-gram serving of dry roasted, salted almonds contains 19 mg of vitamin E. Other nuts and seeds containing vitamin E include:
sunflower
hazelnuts
peanuts
You can enjoy almonds as a snack at any time. They are also tasty in your breakfast cereal, yogurt, or salads. Just remember to keep an eye on serving size. Almonds are high in calories, so try to limit your intake to 1 to 2 servings a day.
4. Dairy
Dairy products such as milk and yogurt can be good for the eyes. They contain vitamin A and the mineral zinc. Vitamin A protects the cornea, while zinc helps bring that vitamin to the eyes from the liver.
Zinc is found throughout the eye, especially the retina and choroid, the vascular tissue under the retina. This important mineral helps with night vision and prevents cataracts. Dairy from grass-fed cows provides the most benefits.
Dairy can be consumed throughout your day. You can drink a glass with a meal or enjoy it in:
coffee
tea
breakfast cereal.
Yogurt is a good option for breakfast or as a snack.
5. Carrots
Carrots are well known to be good for eye health. Like egg yolks, carrots contain vitamin A and beta carotene. Vitamin A and beta carotene help the surface of the eye and can also help prevent eye infections and other serious eye conditions.
Carrots are easy to eat on the go. Enjoy whole carrots, or keep a bag of baby carrots handy for an afternoon or evening snack.
Toss them in salads and soups for some added nutrition, or shred them up and add them to muffin or pancake batter.
6. Kale
Kale is known as a superfood because it contains many important:
vitamins
nutrients
minerals
It’s extremely good for eye health.
Kale contains the antioxidants lutein and zeaxanthin, which are also found in eggs and other foods. These nutrients may help prevent serious eye conditions such as AMD and cataracts.
Lutein and zeaxanthin aren’t made in the body, so try to incorporate them into your diet. A 100-gram serving of kale contains 6,260 mcg of lutein and zeaxanthin.
It’s recommended you get 10 mg of lutein and 2 mg of zeaxanthin per day.
Other vegetables high in lutein are red peppers and spinach.
Kale can be made into snack chips. First, wash the leaves and then tear them into small pieces. Toss them in olive oil and bake them for 20 minutes until crispy. Season them with a light sprinkle of salt. You can also sauté kale for a side dish or serve it in a salad.
7. Oranges
Oranges and other citrus fruits contain vitamin C, which is key for eye health. The vitamin, found mainly in fresh fruits and vegetables, contributes to healthy blood vessels in the eyes. It can combat the development of cataracts and, in combination with other vitamins and nutrients, AMD.
To enjoy oranges, you can:
drink 100 percent orange juice
peel one as a snack
add them to a fruit salad
Outlook
A well-balanced diet is essential for eye health. Maintaining a diet high in antioxidants will prevent the development of serious eye conditions and ensure your eyes work their best.
Trying to eat a variety of whole, unprocessed foods every day is helpful. If you experience eye problems, seeing a doctor is important because early intervention can help prevent more serious conditions from developing.
Tips for eye health
Prioritizing taking care of your eyes regularly is key to maintaining eye health. Eating eye-healthy foods is one way to protect your eyes.
Other ways you can keep your eyes healthy include:
visiting an eye doctor every 1 to 2 years
wearing sunglasses when outdoors
avoiding smoking or considering trying a smoking cessation program if you currently smoke
maintaining a moderate weight
wearing protective eye gear when engaging in:
sports
hobbies
home projects
work-related activities
managing blood sugar
The takeaway
Certain nutrients, such as vitamin A, vitamin C, and lutein, can support healthy eyes. They may even be preventive for certain eye conditions, like age-related macular degeneration and cataracts.
You can consume these nutrients in foods like fish, almonds, carrots, and oranges, among others. You can also combine some into salads for a variety of nutrients.