You are what you eat, so the saying goes. And that goes double for your eyes. The best vitamins and foods to eat for eye health come in a rainbow of bright colors, from leafy greens to citrus and carrots. Fun fact: It is the antioxidant carotenoids, such as beta-carotene, in these foods that provide their natural pigment.
Meet the Experts: Viola Kanevsky, O.D., an optometrist at Acuity NYC in New York; Melissa Barnett, O.D., F.A.A.O., director of optometry at the University of California, Davis; Laura Iu, R.D., C.D.N., a registered dietician and a member of Prevention’s Medical Review Board
“Our bodies are highly adept at extracting necessary nutrients from the foods we digest and our eyes benefit from especially colorful, fresh fruits and vegetables,” says Viola Kanevsky, O.D., an optometrist at Acuity NYC in New York. If you want to set your peepers up for success with age or simply get the most out of your diet, add some of these science-backed foods for eye health to your plate.
How do the foods you eat impact eyes?
“The eye is a complex organ comprised of many types of tissues and cells,” says Kanevsky. “Each component of the eye has special needs for certain nutrients that can affect structure, function, and help to protect against disease. For example, the eyelids have glands that make our tears and need oils that come from omega-3 fatty acids found in fish.”
Antioxidants, in particular, are eye health superheroes and have been linked to helping preserve vision or slowing age-related vision loss. “Oxidative stress is a key contributor to age-related eye diseases such as macular degeneration, where free radicals damage the retina,” says Melissa Barnett, O.D., F.A.A.O., director of optometry at the University of California, Davis. “The eyes are especially vulnerable due to their high oxygen use and prolonged exposure to visible light. These factors can lead to the overproduction of toxic free radicals that trigger cell damage and contribute to various eye conditions.”
Antioxidants help to neutralize these free radicals. “Catechins found in green tea, for example, help protect against glaucoma and cataracts,” says Barnett. Vitamin E and beta-carotene have been found to reduce the risk for cataracts, and foods rich in antioxidants have been linked to slowing AMD progression.
Here, find foods hand-picked by dieticians and eye doctors to deliver eye health benefits.
Green tea
“Green tea is high in potent antioxidants, especially catechins like epigallocatechin-3 gallate (EGCG), that have been shown to protect against glaucoma and cataracts,” says Barnett. “It also has anti-inflammatory properties, and chronic inflammation can contribute to the development and progression of dry eye.” Research has shown the promising therapeutic effects of green tea on eye diseases such as glaucoma, cataracts and dry eye.
Eggs
The yolk of an egg is an excellent source of carotenoids lutein and zeaxanthin, which are key to protecting the macula of the eye (in the retina) that’s responsible for sharp vision and color perception. Because the body doesn’t make these antioxidants, it’s essential to get them from your diet. “One study found that consuming between two and four eggs per week resulted in a 62% reduced risk of developing Age-Related Macular Degeneration (AMD), compared to consuming just one egg a week or less,” says Kanevsky.
Carrots
Carrots—in addition to other orange foods like sweet potatoes, papaya, and pumpkins—really can help your eyesight, thanks to the antioxidants in them. They’re also high in beta-carotene, a carotenoid that’s converted to vitamin A in the body, “which is essential for maintaining good vision, and plays a role in the production of rhodopsin, a pigment in your retina that’s needed for low-light and night vision,” says Barnett. “Vitamin A also plays a crucial role in maintaining the health of the eye surface, keeping it moist and protected, and helping to prevent dry eye.”
Citrus fruits
Vitamin C found in citrus fruits like oranges, grapefruit, lemons, and limes helps protect the lenses of your eyes from UV light-induced oxidative damage and stress and supports collagen production for corneal health, Barnett says. Research has shown that vitamin C may play a role in delaying the formation of cataracts. “This antioxidant also helps support the delicate capillaries that supply blood flow to the retina,” says Laura Iu, R.D., C.D.N., a registered dietician and a member of Prevention’s Medical Review Board.
Turmeric
This brightly tinted spice has potent antioxidant and anti-inflammatory benefits. “The active curcumin compound helps reduce inflammation associated with dry eyes and supports tear production,” says Iu. Studies have linked curcumin to the therapeutic treatment and prevention of cataracts and other eye diseases.
Salmon and tuna
“These cold-water fish are packed with omega-3 fatty acids, which are essential for retinal function and tear production,” says Iu. Other seafood that’s rich in omega-3s includes sardines, mackerel, anchovies, herring, and trout. Why not make it a sushi roll while you’re at it? “Seaweed contains vitamins A, C, E, and zinc, which are all vital nutrients for eye health,” adds Iu.
Bell peppers
These brightly hued red and green veggies are high in beta-carotene. (Remember that this nutrient gives foods their naturally vibrant pigment.) “Bell peppers are also a great source of vitamins E and C, which help heal and repair damaged tissues,” says Kanevsky. They also contain vitamin K, thought to help control eye pressure, and vitamin B6 that has neuroprotective qualities for the optic nerve, which studies suggest could be important for preventing glaucoma.”
Nuts and seeds
Snacking on almonds, peanuts, hazelnuts, and sunflower seeds supplies your eyes with a plentiful amount of fat-soluble vitamin E, “which helps prevent the breakdown of eye tissue and could reduce the risk of eye disease,” says Barnett. Research has shown that regular vitamin E intake, in addition to other nutrients like vitamin B6 and niacin, could reduce the risk of cataracts and preserve vision.
Leafy greens, broccoli, Brussels sprouts
All of these green vegetables contain high levels of beta-carotene—“even more than carrots,” says Kanevsky, “and research has shown that they can delay cataract formation by as much as 20%.” Leafy greens like kale are also excellent sources of phytonutrients lutein and zeaxanthin that protect eyes from UV-related damage.
Oysters
Just one oyster provides nearly your entire recommended daily allowance of zinc, a mineral that’s crucial for eye health. “Zinc is essential for maintaining retinal health and in addition to antioxidants, may help prevent age-related macular degeneration,” says Barnett. “It plays multiple roles in eye function, including transporting vitamin A from the liver to the eyes.” If slurping down one or two of these mollusks isn’t your thing, then you can get zinc from lean meat and poultry, as well as chomping on pumpkin seeds and chickpeas.
Should I take supplements for eye health?
It depends. “Certain nutritional supplements have been shown to support overall eye health and to improve specific conditions such as dry eye disease and AMD,” says Barnett. “Nutrients such as omega fatty acids, vitamin A, lutein, zeaxanthin, and other antioxidants can reduce inflammation, support tear production, and protect the retina and ocular surface.” Always consult your healthcare provider before adding a supplement to your routine.
What is the best vitamin to improve eye health?
Dietary supplements containing omega-3 fatty acids have been shown to help improve the symptoms of dry eye. “A dietary supplement may be indicated for someone who does not eat fish or who does not get enough omega-3s through their diet,” says Kanevsky, “but I think a balanced diet alone is sufficient for good health in most adults.”
Antioxidant-powered OTC dietary supplements have been studied for their ability to slow the progression of AMD. “These Age-Related Eye Disease Studies—AREDS and AREDS 2—showed that certain supplements containing a formula with lutein and zeaxanthin and other antioxidants may help slow the progression of the disease and are recommended for patients diagnosed with certain types of macular degeneration,” says Barnett.
The bottom line when it comes to nutritional supplements and eye health: “Always discuss supplements with your eye doctor and your primary care physician,” says Kanevsy. “There is no consensus as to whether healthy individuals need anything other than a well-balanced diet to keep their eyes in good shape.”
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