The 10 Best Foods
for Your Eye Health

1. Carrots

So, the old adage is true. Carrots are good for your eyes! Carrots contain both vitamin A and beta carotene. Beta carotene works to help your body produce more vitamin A, which can help the retina absorb light and function in a healthy manner. Sometimes it pays to listen to mom, because this vegetable is great for your eye health!

2. Fish

Fish is another good food for your eyes. Fatty fish like salmon, tuna, and trout are rich in omega-3 fatty acids. These help protect your eyes from glaucoma and even help to prevent dry eyes! Next time your eyes feel dry after a day of computer work, try grilling a piece of salmon instead of reaching for the artificial tears.

3. Citrus

Citrus fruits are packed with vitamin C and are also antioxidant-rich foods, which are good for the eyes. Antioxidants have been shown to fight signs of aging and even reduce the risk of age-related eye health problems. Try incorporating fruits like oranges or grapefruits into your morning breakfast.

4. Leafy Greens

Did you know most Americans don’t eat the recommended amount of leafy greens in their diet? Leafy greens, like kale and spinach, are some of the best foods for eye health. They are packed with vitamin C, vitamin E, carotenoids, lutein, and zeaxanthin. Greens have been shown to reduce the risk of macular degeneration as well as cataracts.

5. Sweet Potatoes

If you are not a fan of carrots or citrus fruits, sweet potatoes may become your new go-to when it comes to healthy eye foods. One sweet potato has half your daily value of vitamin C and is packed with beta carotene like carrots as well as some antioxidant-rich vitamin E. Try recipes using sweet potatoes as the base of a tasty bowl or pair as a side with salmon.

6. Eggs

Eggs are packed with all kinds of nutrients, making them one of the most versatile foods that are good for your eyes. Eggs contain zinc, lutein, zeaxanthin, vitamin C, and vitamin E. They help reduce the risk of age-related vision loss, protect the retina, and boost the protective pigment in the macula. Who knew a breakfast of eggs would set you up for long-lasting vision as well as a productive morning?

7. Nuts and Seeds

Nuts and seeds are rich in omega-3 fatty acids and vitamin E, which are key nutrients that are good for your eye health. They can potentially help slow macular degeneration as well as reduce the risk of cataracts. This makes them a perfect snack choice during the day to substitute for unhealthy chips. They also help to provide a boost of energy!

8. Lean proteins

Lean proteins like beef, chicken, and pork also have great benefits for eye health. This is good news for people who aren't fish lovers! They are packed with high amounts of zinc, a mineral that helps nourish your retina, protect eye pigments, and reduce the risk of macular degeneration.

9. Beans

Beans and legumes are high in zinc, fiber, and protein, making them an excellent option for vegetarians who seek alternatives to lean cuts of meat. Try adding beans to meals throughout the week, or make a tasty hummus from chickpeas!

10. Water

Take this as your daily reminder to drink water! Water is crucial to our overall health, especially our eyes. You may already know that water will prevent dehydration, but it can help relieve dry eyes as well. Make a habit of keeping a bottle at your desk to sip throughout the day.

1. Fried Foods

We know fried foods are unhealthy and can lead to weight gain, fatigue, and skin breakouts. However, many people don't know that they can also lead to severe eye damage! Fried foods have been shown to increase your risk of macular degeneration and cholesterol, which can lead to vision loss and heart disease. Try to avoid these nasty fats and substitute oven-baked sweet potato spears for fries.

2. Sugar

Treats and drinks high in sugar can increase your chances of macular degeneration and diabetes, which can lead to vision loss. Artificial sugars aren't in the clear, either. They can actually cause similar sugar spike side effects, and some of the chemicals used in them can lead to light sensitivity in your eyes. Try substituting citrus fruits for sweet treats and lemon water for sugary drinks.

3. Salty and Processed Meats

Processed meats like deli slices, sausages, and bacon are packed with salt. High sodium foods can lead to increased blood pressure. This is not only bad for your heart, but also your eyes! High blood pressure can impact the retina and eye blood vessels, leading to damage and vision loss.

4. Sauces and Dressings

When preparing meals of leafy green salads and lean proteins, don't fall into the trap of overloading them with sauces and dressings! These items are packed with hidden sugars and unhealthy fats, which can lead to significant eye problems.