Best Foods for Your Eyes

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man user

EyeQue Team

man user

September 11, 2020

Healthy Food

What Are the Best Foods for Your Eyes?

Best foods for your eyes infographicDid you know that maintaining a healthy diet can actually help reduce your risk for developing certain eye diseases? Diets that are rich in certain vitamins, minerals, and antioxidants can help you avoid eye conditions like cataracts and age-related macular degeneration.

Incorporating the following five foods into your diet can help you keep your eyes healthy.


Fish are rich in omega-3 fatty acids which are good for your eyes. Omega-3s help you reduce the risk of developing eye diseases. They also help prevent dry eye which is a problem for anyone who spends a lot of time in front of a computer screen.

The best types of fish to eat to get beneficial levels of omega-3 are tuna, salmon, trout, mackerel, sardines, anchovies, and herring. If you don’t like to eat fish, you can opt for a fish oil supplement instead.


Eggs are a superfood when it comes to eye health. They contain two antioxidants, lutein and zeaxanthin, that are known to protect the macula (the part of the eye that gives us our most detailed vision). These antioxidants help reduce the risk of developing age-related macular degeneration – a sight-threatening disease.

Eggs also contain vitamin A and zinc. Vitamin A keeps the cornea healthy, while zinc helps the retina function properly.

Green Leafy Vegetables

Leafy greens are high in vitamin C, lutein, and zeaxanthin which are all great for eye health. Vitamin C helps protect the body from free radicals (molecules that damage and kill cells) by repairing and growing new cells.

You should make sure your diet includes plenty of spinach, kale, and collard greens.

Seeds and Nuts

Seeds and nuts can also be a good source of omega-3. They are also rich in vitamin E, which helps protect eyes from age-related changes.

Seeds with high levels of omega-3 include chia seeds, flax seeds, and hemp seeds. Healthy nuts include walnuts, brazil nuts, cashews, peanuts, and lentils.

Carrots and Sweet Potatoes

Both of these vegetables are rich in beta carotene. Beta carotene is a provitamin, which means that your body uses it to make vitamin A. Your retina needs vitamin A to function properly. According to the AAO, vitamin A can even help prevent dry eyes by keeping your eyes moist. Vitamin A is also important because it can help protect night vision.

Cantaloupe and apricots are also a good source of vitamin A.


While not technically a food, water is essential to eye health. This is because it can prevent dehydration and therefore reduce the symptoms of dry eyes.

While a healthy diet, rich in whole foods, is essential for optimal eye health, it’s also important that you regularly visit your eye doctor to screen for any eye diseases that could be developing.

Note: Click the infographic to enlarge it

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