An “eye” on nutrition: Foods for eye health

You may already know that the food you eat affects your heart health. But what about your eyes? While carrots often get the most attention as the miracle vegetable for eye health, many other foods can also improve your vision and reduce your risk of developing specific eye conditions.

Give your eyes some love with these recommended nutrients.

Vitamins that are good for eye health

You can help preserve your eye health and improve your quality of life by adding certain nutrients to your daily diet. Research shows that the following vitamins and nutrients can reduce your risk of age-related macular degeneration—the leading cause of vision loss in adults over age 50:

• Lutein
• Omega-3 fatty acids
• Vitamins A, C, and E
• Zeaxanthin
• Zinc

Lutein and zeaxanthin also may reduce your risk of cataracts, and omega-3s can help treat symptoms of dry eye. The best part is that you can easily add these vitamins to your diet through food or supplements.

Healthy foods for your eyes

The best diet for eye health includes a colorful variety of whole foods. Supplements can make it easier to get certain nutrients, but getting them through food is safer and more effective. Here are foods to add to your daily diet to optimize your eye health:

Orange produce

The carrot’s claim to fame is its high level of beta-carotene, which your body turns into vitamin A. But you can also get this nutrient from other orange fruits and veggies, such as sweet potatoes, apricots, and pumpkins. These foods may slow the progression of macular degeneration and can help prevent dry eyes and night blindness.

Leafy greens

Kale and spinach are nutritional powerhouses, both with high levels of lutein and zeaxanthin. You can find these nutrients in Brussels sprouts, peas, and lettuce as well. They’re also in milk and eggs, which aren’t leafy greens but are still nutritious.

Citrus fruits

Oranges, grapefruits, and lemons provide high quantities of vitamin C, an important antioxidant for eye health. For other sources of vitamin C, try strawberries, papaya, green peppers, and tomatoes.

Nuts and seeds

Almonds, hazelnuts, and sunflower seeds are excellent sources of vitamin E, which may protect cells in the eye from free radicals that can damage tissue. Vegetable oils and legumes, such as peanuts, also have high levels of this nutrient.

Oysters

Oysters deserve their own special category in New Orleans. They offer one of the highest levels of zinc, a nutrient that’s essential for metabolism of the eye. Zinc may also benefit people at high risk or with early signs of age-related macular degeneration. Other sources of zinc include crab, turkey, yogurt, and nuts.

Fish

Cold-water fish, such as salmon, trout, sardines, and tuna, are high in omega-3 fatty acids—a nutrient important for proper visual development and that can reduce dry eye symptoms. Walnuts, flax, and chia seeds also have high levels of omega-3s.

Find serving size suggestions for these nutrients in the M’eyeDiet educational tool.

Eye health and other wellness support

If you have concerns about your eye health or need other health advice, make an appointment with your primary care provider. A regular wellness checkup is a great way to support your overall health. Your provider can also give you extra nutrition tips, so you feel your best.

Schedule a primary care appointment or find a primary care provider at LCMC Health.