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 conditions. Getting enough vitamins and minerals through foods like fish, eggs, carrots, citrus fruits, and more may also help keep your eyesight from declining.

1. Fish

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

A specific type of omega-3 known as DHA (docosahexaenoic acid) makes up the eye’s retina and supports vision by reducing oxidative damage and improving blood flow.

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

2. Nuts and Seeds

Nuts and seeds contain vitamin E, a fat-soluble vitamin that protects the eyes’ cellular health. Walnuts, almonds, pecans, and sunflower seeds can help decrease oxidative damage to the eyes, which may lower the risk of developing certain eye conditions, like cataracts and age-related macular degeneration (AMD).

Pistachios contain a rich supply of the carotenoids lutein and zeaxanthin (antioxidants), which protect the eyes from various types of damage and support improved vision.

3. Beans and Legumes

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

4. Citrus Fruits

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 harm the DNA in cells) due to diet and environmental factors. By helping to repair and grow new cells, vitamin C may combat eye damage and age-related vision loss.

5. Leafy Green Vegetables

Leafy green vegetables like spinach, kale, or collard greens contain lutein, zeaxanthin, vitamins A, C, and K, and antioxidants, supporting eye health. Specifically, getting enough of your 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, like carrots, are good sources of vitamin A, which can help enhance night vision and the ability to see better in lower or dim lighting.

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 daily recommended intake of the vitamin. This supports the retina’s ability to translate light rays into vision and keeps eyes moist enough to prevent dry eyes.

8. Eggs

Egg yolks contain eye-healthy lutein and zeaxanthin, decreasing the progression of eye diseases like AMD. At least one study found that consuming anywhere between two and four eggs per week resulted in a 62% reduced risk of developing AMD, compared to consuming just one egg a week or less.

9. Raw Bell Peppers

The antioxidants in bell peppers can protect against cellular damage and maintain blood flow to the eyes by supporting the blood vessels. Adding this veggie 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 conditions like AMD.

10. Squash

The vitamins A and C in squash help protect the eyes and reduce night blindness. It may also prevent or at least slow the progression of conditions like cataracts and AMD.

11. Broccoli and Brussels Sprouts

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

Some studies have suggested that the highest intake of the carotenoid beta-carotene in broccoli is connected to a 10% reduced risk of developing cataracts.

12. Water

While you may think of water as a beverage, experts technically consider it a food. Because the eyes are comprised of mostly 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 appropriately treated, dry eye can potentially lead to vision changes, which is another reason to keep hydrated throughout the day.

How Much of These Foods Should You Eat?

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

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

Examples of how to incorporate eye-healthy foods include:

• One cup of cooked carrot slices equals more than 100% of your daily vitamin A value.
• One cup of raw broccoli provides around 90% of daily vitamin C needs.
• One cup of sliced red peppers offers more than 100% vitamin C needs.
• A 1-ounce serving of almonds is 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 Food vs. Vitamins and Supplements

If you cannot get enough of the recommended nutrients from your diet, an eye healthcare provider may recommend utilizing supplements for improved eye health. People with intermediate AMD in one or both eyes may be prescribed antioxidant supplements, which include 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 in some studies was found to increase the risk of developing lung cancer. Check with a healthcare provider before trying an eye-health antioxidant supplement.