Eye health is an often-overlooked area of overall well-being, but anyone with an eye condition or a family history of the same will understand how important it is. Any foods that contain nutrients such as beta-carotene, zinc, copper, Vitamins A, E, or C, lutein, omega-3 fatty acids, or zeaxanthin can help reduce, delay or avoid serious eye diseases. The list includes nutrient dense foods such as fish, nuts and legumes, seeds, leafy/green vegetables, citrus fruits, sweet potatoes, carrots, eggs, beef, and water.

Below, Dr. Paul Olsovsky OD explores the manner in which each type of food promotes healthy vision in all individuals.

Nutrition for Sight

Eye health is a significant concern for many individuals whether they have a family history of adverse conditions or not. This is especially true as people age since the risks and likelihoods of developing vision issues increase. Luckily, many nutrient dense food can be added to the diet to promote healthier eyes in the long term.

Fish

All types of fish contain high levels of omega-3 fatty acids, but oily fish are the most ideal source of this health-promoting nutrient. A few examples of oily fish types include herring, tuna, salmon, and trout.

Nuts, Seeds, & Legumes

This category includes chia seeds, hemp seeds, lentils, cashews, Brazil nuts, peanuts, and more. These compounds are rich in both omega-3 fatty acids and Vitamin E, both of which help sustain good eye function during the aging process.

Green Vegetables

Leafy, green vegetables such as spinach and kale contain high amounts of Vitamin C, lutein, and zeaxanthin, a great combination for keeping the peepers in top shape.

Citrus Fruits

Citrus fruits such as oranges or grapefruits are the best natural sources of Vitamin C, an antioxidant compound that helps fight age-related eye conditions.

Sweet Potatoes

Rich in both beta-carotene and Vitamin E, sweet potatoes ensure the body is meeting its needs for antioxidant support (Vitamin E) and supporting vision through the production of Vitamin A from beta-carotene.

Carrots

Carrots also contain beta-carotene just like sweet potatoes, but instead of Vitamin E, they are a good source of Vitamin A. Not only do carrots provide a ready-to-use source of Vitamin A, but the beta-carotene content can be converted into Vitamin A in order to meet additional needs. Since Vitamin A is the single most important nutrient for vision, carrots are arguably the best food for supporting eye health, function, and keeping disease at bay.

Eggs

Eggs are one of the best overall foods for health, as they contain a large majority of the necessary compounds needed for good eye health. Lutein, zeaxanthin, zinc, and Vitamins C and E can all be found in eggs. The fat in an egg yolk even helps these nutrients be absorbed more efficiently by the body.

Beef

Beef products contain high levels of zinc, one of the most important minerals for combating age-related deteriorations in the eye. To a lesser extent, pork loin and chicken breast can also fill this role.

Water

Although water doesn’t have any nutritional value in the traditional sense, it is still one of the most important nutrients for the body. Maintaining an ideal hydration status is a great way to combat dry eyes and ensure the body’s systems can work at their full potential.

Final Thoughts

Anyone concerned about their eye health should be adding the above foods to their diet as much as possible. In general, a healthy diet for the body will also be healthy for the eyes, but it can’t hurt to take the extra steps.