Want to protect your vision for the long run? The kitchen is a good place to start. Stock up on nuts and seeds, load your plate with colorful produce, and enjoy lean meat or fatty fish from time to time.
According to Kristian Morey, R.D., a diabetes education program coordinator and outpatient dietitian at Mercy Medical Center in Baltimore, studies suggest that eating a wide variety of fruits and vegetables rich in antioxidants is linked to a lower risk of eye problems such as cataracts.
The Centers for Disease Control and Prevention (CDC) reports that close to 12 million Americans aged 40 and older live with some type of vision impairment. Common conditions include:
- Age-related macular degeneration (AMD): Affecting about 1.8 million people in the U.S., it is among the main causes of serious vision loss after age 50.
- Glaucoma: A condition in which the optic nerve is steadily damaged, which may eventually result in vision loss.
- Cataracts: Cloudy patches that form in the eye's lens and blur vision.
Stephanie Di Figlia-Peck, a lead registered dietitian in pediatric services at Cohen Children's Medical Center in New Hyde Park, New York, notes that choosing the right foods may help prevent or slow some eye disorders. As one example, she points to omega-3 fats, which reduce inflammation and are plentiful in salmon, mackerel and other oily fish.
Almonds
A single ounce of dry-roasted almonds covers roughly 45% of the daily vitamin E requirement, says Morey. Other nuts, seeds and plant oils supply it too.
Vitamin E is a strong antioxidant that protects cells from free-radical damage. However, pills are not a substitute: Morey stresses that the evidence does not show vitamin E supplements reduce the risk of eye disease.
Carrots
Carrots are packed with beta carotene, which the body converts to vitamin A. This nutrient keeps the cornea moist and healthy. Morey notes that some studies connect higher vitamin A intake with a lower risk of cataracts and AMD.
The old saying that carrots improve eyesight is partly true. A serious shortage of vitamin A can lead to xerophthalmia, an eye disease that can cause blindness if it goes untreated.
Carrots are far from the only source. Di Figlia-Peck lists sweet potatoes, apricots and leafy greens such as kale, collards and spinach as other good options.
Your body takes in beta carotene and vitamin A more efficiently when they are eaten alongside healthy fats, such as avocado, olive oil, nuts or seeds.
Citrus Fruit
Oranges, grapefruit and similar fruits are loaded with vitamin C, an antioxidant that matters for eye health. Morey explains that the body needs vitamin C to build collagen, the protein that gives structure to the cornea and the sclera (the white of the eye).
Other good sources of vitamin C include:
- Bell peppers
- Broccoli
- Brussels sprouts
- Cantaloupe
- Kiwi
- Strawberries
Corn
Corn is rich in the carotenoids lutein and zeaxanthin, which appear to help guard against AMD. These two compounds make up the macular pigment in the eye, which filters out as much as 90% of blue light and supports sharp vision, Morey says.
You can also find them in:
- Kale
- Spinach
- Broccoli
- Peas
- Lettuce
- Persimmons
- Tangerines
- Egg yolks
Because of their antioxidant action, lutein and zeaxanthin may also reduce the likelihood of cataracts. Low levels of vitamin C, vitamin E and carotenoids have been associated with cataract development.
Lean Meat
Lean meats are a solid source of zinc, a mineral that helps carry vitamin A from the liver to the retina, where it contributes to making melanin, a pigment that protects the eyes. Di Figlia-Peck adds that low zinc has been tied to weak night vision and cataracts. Shellfish, nuts and seeds also provide zinc.
Salmon
Omega-3 fatty acids are central to eye health. Besides salmon, they are found in cold-water fish like mackerel, tuna, herring and sardines. Morey points out that the retina holds a high concentration of DHA, a specific omega-3, and that the anti-inflammatory effects of omega-3s may help protect against diabetic retinopathy.
Spinach
Spinach is a good source of riboflavin, a B vitamin that may help defend the eyes against free-radical damage. Morey says that diets high in riboflavin are associated with a lower cataract risk, and that other B vitamins look promising as well, although further research is needed.
Key Nutrients for Eye Health
Antioxidant Vitamins
Antioxidants neutralize harmful oxidizing compounds in the body. Since oxidation contributes to cell aging and death, antioxidants help slow that process. Vitamins A, C and E all fall into this category.
Vitamin A. Also known as retinol, vitamin A is used to make pigments in the retina and is vital for the photoreceptors that let you see in low light. The preformed version occurs only in animal foods, but the body can convert certain plant compounds into it. Good sources:
- Egg yolks
- Dairy products
- Liver
- Spinach and other dark leafy greens
- Carrots
Vitamin C. Also called ascorbic acid, vitamin C is found in high amounts in the aqueous humor, the fluid in front of the lens. It is thought to be an important antioxidant for preventing age-related cataracts. The body cannot produce it, so it must come from food:
- Broccoli
- Kale
- Peppers
- Oranges
Vitamin E. Vitamin E is actually a family of compounds, called tocopherols and tocotrienols. They protect essential fatty acids in the eye from oxidation. Deficiency is rare, but if you want to be sure you get enough, try:
- Almonds
- Sunflower seeds
- Avocados
Other Protective Compounds
Carotenoids. These pigments create the bright colors of many fruits and vegetables. Lutein and zeaxanthin are the most important for vision and are concentrated in the light-sensitive tissue at the back of the eye. Sources include:
- Chard
- Spinach
- Kale
- Raspberries
- Peaches
Flavonoids. Found in many plants, flavonoids have been linked to better functioning of retinal ganglion cells, the neurons that send visual signals from the retina to the brain. Those in hot caffeinated tea may lower the risk of primary open-angle glaucoma. Rather than aiming for a set amount, it is best to eat a variety of flavonoid-rich foods:
- Dark chocolate
- Red wine
- Berries
- Citrus fruits
- Tea
Fatty Acids
The body uses fatty acids for many functions, including in the eyes. Two stand out for their protective value across a range of eye conditions.
Omega-3. These fats form part of the structure of eye cell membranes and support visual function. Their anti-inflammatory effect can ease dry eye symptoms and may lower the risk of AMD and glaucoma. Sources:
- Salmon
- Mackerel
- Sardines
- Flaxseed
- Chia seeds
- Walnuts
Gamma-linolenic acid (GLA). An omega-6 fatty acid, GLA helps the body make anti-inflammatory substances. It may relieve dry eye and reduce the risk of conditions such as diabetic retinopathy and cataracts. Sources:
- Evening primrose oil
- Borage oil
- Black currant seed oil
- Hemp seeds
- Spirulina
The Mediterranean Diet
Following a Mediterranean-style eating pattern is a simple way to get many of these nutrients. Its emphasis on fruits, vegetables and whole grains supplies antioxidants such as vitamins A, C and E, carotenoids and selenium, while regular servings of oily fish like salmon and sardines provide plenty of omega-3s.
What About Supplements?
Whole foods are the best source of these nutrients, but supplements may help people with dietary restrictions or limited access to certain foods. Always talk to a healthcare professional before starting any supplement to make sure it is safe and appropriate for you.
Tips for an Eye-Friendly Diet
- Plan your meals. Build them around a variety of colorful fruits and vegetables, especially dark leafy greens and brightly colored produce.
- Snack wisely. Reach for nuts, seeds or fresh fruit instead of processed snacks.
- Drink enough water. Dehydration can contribute to dry eyes.
- Get expert advice. Before making big changes to your diet, consider speaking with a nutritionist or doctor.
