Failing eyesight can be an inevitable part of aging, but with the right diet you can significantly decrease your chances of age related vision decline. Certain nutrients have been found to dramatically increase the health of your eyes. In the right combinations, it can increase vision as much as 25 percent. Zinc, copper, lutein, zeaxanthin. vitamin C, vitamin E, and beta carotene, omega-3 fatty acids (including DHA), have all been found to increase eye health. Following is a list of the foods that help our eyes!

Foods That Help Our Eyes

1. Fish

Many oily fish (fish that have oil in their guts and tissue) offer the highest Omega-3 fatty acids. Eating these fish can also help with dry eye and computer related dry eye. Those fish include:

  • Salmon
  • Tuna
  • Trout
  • Sardines
  • Mackerel
  • Anchovies
  • Herring

2. Nuts and Legumes

Nuts (also rich in omega-3 fatty acids) also contain high levels of vitamin E. Vitamin E can help protect the eye from age related damage. Nuts and legumes that are good for eye health include:

  • Walnuts
  • Peanuts
  • Lentils
  • Brazil nuts
  • Cashews

3. Seeds

Many seeds are also high in omega-3 fatty acids and vitamin E. The following list of the most nutritious seeds:

Seeds high in omega-3 include:

  • Flax seeds
  • Hemp seeds
  • Chia seeds

4. Leafy green vegetables

Green leafy vegetables are highly rich in both lutein and zeaxanthin. They are also a great vitamin C! The best leafy greens include:

Well-known leafy greens include:

  • kale
  • spinach
  • collards

5. Carrots

Rich in both vitamin A and beta carotene, carrots are great for eye health. The body needs beta carotene in order to make vitamin A. Vitamin A plays an essential role in vision, as it is a component of a protein called rhodopsin, which helps the retina to absorb light.

6. Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant. Recommended by the AOA to fight age-related eye damage. Citrus fruits rich in vitamin C include:

  • lemons
  • limes
  • grapefruits
  • oranges

7. Sweet potatoes

Sweet potatoes are a good source of the antioxidant vitamin E and like carrots, sweet potatoes are rich in beta carotene.

8. Beef

Beef is rich in zinc, which has been linked to better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration. The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina. Meats such as chicken breast and pork loin also contain zinc, but at lower levels than beef.

9. Eggs

An excellent source of lutein and zeaxanthin, eggs can reduce the risk of age-related sight loss. Eggs are a good source of vitamin C, vitamin E, and zinc.

10. Water

Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes. It will come as no surprise that a fluid essential to life is also vital to eye health!

Recommended daily intake

Current daily recommendations for eye nutrients, (suggested by the AOA) to slow the progression of age related eye disease, are:

  • 500 milligrams (mg) of vitamin C
  • 400 international units of vitamin E
  • 10 mg lutein
  • 2 mg zeaxanthin
  • 80 mg of zinc oxide
  • 2 mg of copper oxide



For more helpful eye care and vision care tips, please visit ourĀ main blog page.