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Eating Right Can Help Protect Your Vision

eating for eye health

We’ve all heard that eating carrots can be good for your eyes, but have you ever wondered why?  And did you know that there are many other foods that can help enhance and protect your vision?  In fact, studies have shown that certain nutrients, like zinc, copper, vitamin C, vitamin E, vitamin A and beta carotene, can significantly reduce the risk of age-related decline in eye health. 


Eat These Smart Foods to Improve Your Vision


  • Fish - many types of fish, such as tuna, salmon, trout or sardines, are high in omega-3 fatty acids that can be vital to eye health.
  • Nuts, Legumes and Seeds – walnuts, cashews, peanuts, chia seeds and flax seeds are all great sources for omega-3s
  • Citrus fruits – fruits like oranges, lemons and grapefruits are high in vitamin C and can help to fight age-related eye damage
  • Carrots – this vegetable is often referred to as a vision enhancer and is rich in both vitamin A and beta carotene, which can have a positive effect on vision
  • Beef – beef is high in zinc, which is known to delay macular degeneration and improve overall eye health


Choose Foods for the Nutrients


  • Vitamin A - Carrots, kale, spinach, dairy products, egg yolks
  • Vitamin C - Citrus fruits (especially kiwi fruit) and juices, green peppers, broccoli, potatoes
  • Vitamin E - Eggs, whole grains, vegetable oils, sunflower seeds
  • Lutein - Spinach, corn, kale, broccoli, Brussels sprouts
  • Fatty Acids - Coldwater fish, such as salmon, mackerel, and rainbow trout; sunflower oil, corn oil
  • Zinc - Meat, poultry, fish, whole grains, dairy products


Eating the right foods is a great way to be proactive about protecting your vision, but it certainly should not replace regular eye exams with your optometrist.  Visit Family Vision Development Center for your comprehensive eye exam, which is the most effective way to detect most eye diseases and conditions.  Call us at 630-862-2020 or use our online request form to schedule your appointment.


Referenced articles here and here

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