Protecting your vision starts long before you notice any changes in your eyesight. Incorporating the best vitamins and foods for eye health into your diet each day can help supply your eyes with the vitamins, minerals, healthy fats, and antioxidants they need to function properly, stay hydrated, and defend against age-related damage. From supporting tear production to helping protect the retina from oxidative stress, a nutrient-rich diet can play an important role in keeping your eyes healthy over time.
Meet the Experts: Viola Kanevsky, O.D., an optometrist at Acuity NYC in New York; Melissa Barnett, O.D., F.A.A.O., optometrist in Davis, CA; Laura Iu, R.D., C.D.N., a registered dietitian 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 does diet impact eye health?
“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 contain meibomian glands, which produce oils that help keep the tear film stable, and omega-3 fatty acids may support this process.
Antioxidants are especially important for eye health because they help protect vision and may reduce the risk of 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., optometrist in Davis, CA. “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 neutralize these free radicals, and several have been studied for their potential role in supporting eye health. Some research links green tea catechins to a lower risk of glaucoma and cataracts, while vitamin E and beta-carotene have been associated with a reduced risk of cataracts in certain studies. Diets rich in antioxidants have also been linked to slower progression of age-related macular degeneration (AMD).
Here, find foods hand-picked by dietitians and eye doctors to deliver eye health benefits.
What are the best foods to eat for eye health?
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 a 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 naturally orange foods like sweet potatoes, papaya, and pumpkins—may help your eyesight, thanks to the plant compounds naturally found in them. They’re also a source of 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, a nutrient 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 dietitian 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.
Add Prevention as a preferred source in your Google search results.
Use your Google account to add this to your settings.
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?
Whether you take a supplement for eye health depends on many factors. “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.”
But supplements aren’t one-size-fits-all, and they’re generally most helpful in specific situations rather than as a blanket recommendation for everyone. Always consult your healthcare provider before adding a supplement to your routine.
What is the best vitamin to improve eye health?
There’s no single “best” vitamin for your eyes, but a few nutrients stand out depending on your needs. For dry eye, omega-3 fatty acids show some of the most consistent results, with research suggesting they may help ease symptoms. Still, you don’t necessarily need a pill to get them. “A dietary supplement may be needed 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.”
Antioxidants are another area researchers have studied closely, particularly when it comes to slowing the progression of AMD. Some of the strongest evidence comes from two large clinical trials. “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.”
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
Read the full article here
