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Nourishing your vision: discover the best foods for healthy eyes

EFE GLASSES | Nov 17,2023

Embarking on a journey toward optimal eye health begins with a fundamental aspect of our daily lives: the food we consume. The adage "you are what you eat" holds particularly true when it comes to nurturing our eyes. In this exploration of healthy food for eyes, we delve into the nutritional cornerstones that not only support overall well-being but also serve as powerful allies in maintaining clear vision. Join us as we uncover a palette of nutrient-rich choices and lifestyle practices that contribute to the vitality of our eyes, offering a holistic approach to eye care beyond traditional optometry. From vibrant vegetables to essential fatty acids, discover how your culinary choices can become a lens through which you view a future of sustained visual wellness.

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Essential nutrients nurturing eye wellness

Nearly all vital nutrients contribute to overall health, but some play a particularly crucial role in promoting eye and vision wellness. While it's advisable to incorporate a diverse range of nutrient-rich foods into your diet, if you're specifically interested in enhancing your vision, continue reading. The American Optometric Association (AOA) and the American Academy of Ophthalmology (AAO) endorse the importance of specific nutrients for supporting eye health:

Lutein and zeaxanthin

Antioxidants predominantly present in dark leafy greens, can diminish the risk of cataracts and other chronic eye diseases.

Vitamin C

An antioxidant abundant in various fruits and vegetables, has the potential to slow the progression of age-related macular degeneration and loss of visual acuity.

Vitamin E

An antioxidant found in vegetable oils, nuts, and vegetables such as sweet potatoes, safeguards healthy eye tissue from damage caused by free radicals.


An essential mineral found in seafood and nuts, plays a protective role against impaired vision and cataracts.


Fatty acids, crucial for healthy eyes, are essential fatty acids found in fatty fish, nuts, and seeds, supporting visual development and the well-being of tear glands.

8 super food for eye health


Broccoli boasts indole-3-carbinol, a compound highlighted in a study endorsed by the American Optometric Association. This compound found in broccoli aids in detoxifying the retina, reducing the risk of age-related macular degeneration, a prominent cause of vision loss in older individuals. Additionally, broccoli houses lutein and zeaxanthin, further enhancing eye protection. However, it's worth noting that the study suggests an impractical quantity of broccoli consumption for significant protection against AMD..


Salmon contributes to eye health by promoting sufficient hydration. Rich in omega-3 fatty acids, salmon works to diminish the risk of dry eye, a discomfort that becomes more prevalent with age. Particularly for women, incorporating salmon and other omega-3-rich foods into the diet becomes crucial, as individuals assigned female at birth are twice as likely to develop dry eyes.



A well-known ally for eye health, are packed with beta-carotene, an antioxidant vital for synthesizing vitamin A. Vitamin A supports night vision and defends against myopia (nearsightedness). For those aiming to avoid vision correction or prolong the use of current prescriptions for contacts or eyeglasses, making carrots a dietary staple is advisable. Additionally, carrots contain lutein, an antioxidant that aids in reducing the risk of AMD.  


Sunflower seeds 

Sunflower seeds are not just about their name; they contribute significantly to vision health without needing protection from the sun. Packed with vitamin E, these seeds serve as an antioxidant, shielding the eyes from oxidative stress and combatting the sun's harmful UV rays, thereby lowering the risk of cataracts. It's important to note that while the body can synthesize some vitamins, obtaining vitamin E from food sources or supplements is essential.


A fuzzy fruit, emerges as another ally against potential sun damage. It contains lutein, an antioxidant combatting AMD, and zeaxanthin, which aids in filtering light for the eyes. 


Oysters might come as a surprise in the realm of eye-healthy foods, but their inclusion is worthwhile. Beyond being a source of omega-3 fatty acids, oysters are rich in zinc, providing a potent nutrient in the fight against AMD. 


Following in Popeye's footsteps, spinach earns its place as a top food for healthy eyes due to its abundance of nutrients, including lutein and zeaxanthin. To optimize the absorption of these antioxidants, pair them with a source of fat, such as a spinach salad drizzled with olive oil, which also offers omega-9s and a small amount of omega-3s. 


Eggs serve as a comprehensive package for eye health, providing lutein, zeaxanthin, zinc, and vitamin A. A 2019 study concluded that regular consumption of a moderate amount of eggs (about two to four per week) significantly reduces the risk of developing AMD. If you're seeking foods beneficial for eye health, eggs provide a straightforward and convenient option.  

Beyond nutrition: holistic approaches to enhance eye health

In addition to maintaining a healthy diet, there are several other practices you can incorporate into your daily routine to enhance your eye health:

Wear sunglasses outdoors

Shield your eyes from excessive sun exposure, which can be particularly damaging. Sunglasses with UV protection are essential for safeguarding your eyes from harmful ultraviolet rays.

Schedule regular eye examinations

Prioritize routine eye check-ups, especially if there's a family history of eye disease. Regular eye exams can detect issues early on and contribute to proactive eye care.

Practice good hygiene with contact lenses

When handling contact lenses, ensure you wash your hands thoroughly before insertion or removal. Additionally, exercise caution when applying eye makeup to prevent any potential irritation.

Use protective gear when working with chemicals

If your tasks involve working with chemicals that may be irritating to your eyes, always wear appropriate protective gear to prevent potential harm.

Limit contact lens wear

Avoid wearing contact lenses for extended periods. Adhering to recommended usage times helps prevent discomfort and reduces the risk of eye infections.

Take breaks from screens

If you spend extended periods working on a computer or staring at screens, adopt the 20-20-20 rule. Every 20 minutes, look away from the screen and focus on an object 20 feet away for at least 20 seconds. This practice helps alleviate eye strain associated with prolonged screen use.