12 Superfoods for Better Eye Health and Vision

Eye-friendly nutrients, such as zinc, omega-3 fatty acids, and vitamins A and C, help reduce the risk of age-related eye diseases. Get enough vitamins and minerals from foods like fish, eggs, carrots, citrus fruits, etc. can also help prevent your eyesight from declining.

1. Fish

Fish like salmon and tuna contain essential nutrients omega-3 fatty acids, which have anti-inflammatory and antioxidant properties that may benefit eye health.

A specific type of omega-3 called DHA (docosahexaenoic acid) makes up the retina of the eye and supports vision by reducing oxidative damage and improving blood circulation.

Studies show that diets rich in omega-3 are linked to a lower risk of age-related macular degeneration (or central vision loss) and slower development of cataracts.

2. Nuts and seeds

Nuts and seeds contain vitamin E, a fat-soluble vitamin that protects cellular health in the eyes. Walnuts, almonds, pecans, and sunflower seeds may help reduce oxidative damage to the eyes, which may reduce the risk of developing certain eye diseases, such as cataracts and age-related macular degeneration (AMD).

Pistachios contain a rich amount of carotenoids, lutein and zeaxanthin (antioxidants), which protect the eyes from various types of damage and promote better vision.

3. Beans and legumes

Legumes (beans and lentils) are a good source of zinc. Research shows that zinc is beneficial for people diagnosed with AMD. It also helps produce the protective pigment melanin in the eyes by drawing vitamin A from the liver to the retina, thereby reducing poor night vision and cataracts.

4. Citrus

Citrus fruits like oranges, grapefruit, tangerines, and lemons are excellent sources of vitamin C. Vitamin C can help protect the eyes from damage caused by free radicals (unstable molecules that can damage cell DNA) from diet and environmental factors. By helping to repair and grow new cells, vitamin C can combat eye damage and age-related vision loss.

5. Green Leafy Vegetables

Leafy green vegetables like spinach, kale, or collard greens contain lutein, zeaxanthin, vitamins A, C, and K, and antioxidants that support eye health. Specifically, eating enough leafy greens can help protect the macula, the part of the eye that provides detailed central vision.

6. Carrots

Studies show that foods rich in beta-carotene, such as carrots, are good sources of vitamin A, which may help improve night vision and the ability to see better in low or low light conditions.

7. Sweet potatoes

Sweet potatoes are another good source of beta-carotene and vitamin A. They contain more vitamin A than carrots and provide more than 200% of the recommended daily intake of the vitamin. This strengthens the retina’s ability to translate light rays into vision and keeps the eyes moist enough to prevent dry eyes.

8. Eggs

Egg yolks contain lutein and zeaxanthin which are beneficial for the eyes, thereby reducing the progression of eye diseases like AMD. At least one study found that eating two to four eggs per week reduced the risk of developing AMD by 62%, compared to eating just one egg per week or less.

9. Raw peppers

The antioxidants in peppers may protect against cell damage and maintain blood flow to the eyes by supporting blood vessels. Adding this vegetable to your diet can benefit overall eye function and healthy vision. Its vitamin C content is also linked to a reduced risk of developing eye diseases like AMD.

10. Squash

Vitamins A and C in squash help protect the eyes and reduce night blindness. It can also prevent or at least slow the progression of diseases such as cataracts and AMD.

11. Broccoli and Brussels sprouts

Broccoli and Brussels sprouts are rich in fiber and other nutrients, like carotenoids and vitamin C. A research review found that consuming 500 milligrams (mg) of vitamin C daily can reduce the risk of developing cataracts by almost 20%.

Some studies have suggested that the higher intake of the carotenoid beta-carotene found in broccoli is linked to a 10% reduction in the risk of developing cataracts.

12. Water

Although you may think of water as a beverage, experts technically consider it a food. Since the eyes are mostly made up of water, staying hydrated can impact eye health.

Dehydration can lead to dry eyes, irritation, temporarily blurred vision, eye floaters, and more. If dry eye symptoms are not treated appropriately, dry eye can potentially lead to vision changes, which is another reason to stay hydrated throughout the day.

How much of these foods should you eat?

The daily values ​​of nutrients for eye health that experts generally recommend most adults consume include:

• Vitamin A: 900 micrograms (mcg)
• Vitamin C: 90 mg
• Vitamin E: 15mg
• Zinc: 11mg

Here are some examples of ways to incorporate eye-healthy foods:

• One cup of cooked carrot slices provides more than 100% of your daily vitamin A intake.
• One cup of raw broccoli provides about 90% of the daily vitamin C requirement.
• One cup of sliced ​​red peppers covers more than 100% of vitamin C needs.
• A 1-ounce serving of almonds provides about 50% of your recommended vitamin E intake.
• Three tablespoons of hemp seeds can provide up to 40% of your daily zinc needs.

Eye-Healthy Nutrients from Foods Versus Vitamins and Supplements

If you can’t get enough of the recommended nutrients in your diet, an eye care professional may recommend using supplements to improve eye health. People with intermediate AMD in one or both eyes may be prescribed antioxidant supplements, including vitamins C, E, and zinc.

People with a history of smoking may want to look for an eye health supplement that does not contain beta-carotene, which some studies show increases the risk of developing lung cancer. Consult a healthcare professional before trying an antioxidant supplement for eye health.