The Best Foods for Eye Health: Know What Foods Are Good for Your Eyes

Date: 2018-08-20

Did you know your diet can directly impact your vision?

The Nutrients Your Eyes Crave

The best foods to protect your vision live in a variety of places in the food pyramid, with certain proteins, vegetables and fruits providing more benefits than others. Antioxidants are necessary for keeping your eyes healthy. Vitamins A, C & E, beta-carotene, omega-3 fatty acids, zinc, lutein and zeaxanthin provide large benefits in protecting vision. So, what foods should you eat for healthy eyesight?


Fish that provide high levels of omega-3 fatty acids are beneficial to your vision. Some of the varieties with the highest levels of omega 3 that are good for eyesight include tuna, salmon, trout, sardines, herring and mackerel.

Nuts & Legumes

For a tasty snack that is also great for your vision, reach for nuts. Nuts and legumes, including almonds, walnuts, cashews, peanuts and lentils, contain high levels of Vitamin E and are also rich in omega-3 fatty acids to help protect your eyes. Similarly, chia seeds, flax seeds and hemp seeds also contain high levels of Omega-3s and Vitamin E, both of which are beneficial to your vision.

Citrus Fruits

Citrus fruits, including lemons, oranges and grapefruits, are rich in Vitamin C, a natural antioxidant that plays an important role in protecting against eye diseases.

Leafy Greens

Leafy greens like spinach, kale and collard greens are good for you and your eyes. These vegetables contain high levels of vitamin C, lutein and zeaxanthin. To get the biggest benefits from these superfoods, eat them raw. Locally, stop by the Nash County Farmer’s Market and pick up some of these healthy choices.


Carrots are orange because of their high level of beta carotene, which is converted to Vitamin A in the body. Vitamin A is important for cornea health and helps us see in lower light situations.


Dairy products contain Vitamin A and Zinc, a mineral naturally found throughout the eye. Zinc has been shown to help with night vision and in warding off cataracts.


It’s no secret that our bodies are mainly comprised of water. Water naturally helps combat dehydration, which may be a cause of dry eye symptoms. Drink at least a half-gallon of water every day to stay fully hydrated. 

Learn more tips from Dr. Jill Scullion and Envolve Optical in this video: