Check Out: 5 Best Foods for Eye Health

So the retina in the back of the eye is one of the most highly metabolic tissues in your entire body, meaning it thrives on having good nutrition. And Many foods and nutrients have been found to not only delay but also prevent eye diseases and help improve your eyesight and visual function.  In this article, we are going to share the 5 best foods for eye health and vision that you can start eating today. Let’s take a look.

5 Best Foods for Eye Health


Sweet potatoes

Now, the first one for your eyes is not carrots, believe it or not, in fact, sweet potatoes and the reason for this is because sweet potatoes have almost double the amount of vitamin A, that a carrot will in a single serving perhaps the best well-known nutrient for the eye is that of Vitamin A which is an essential nutrient that’s needed for the ability to detect light within the retina and sends a chemical signal to your brain to form images to let you see. This happens to be most helpful for seeing in low light situations such as may be driving at night time. Vitamin A also plays a role in the prevention of dry eyes. In fact, eye doctors are trained to always look at the surface of the eye for the growth of something called a bi-tot spot which is something that we see in people who are severely Vitamin A deficient. Yes, carrots can help you with Vitamin A, but sweet potatoes have a little more.


Green Leafy Vegetables

Number Two is that of eating green leafy vegetables such as kale and spinach. Green leafy vegetables have been found to have high concentrations of Lutein and Zeaxanthin. Lutein and Zeaxanthin are carotenoid pigments that are found in super high concentrations in the macula in the back of the eye which is essentially the bullseye of the center part of your vision that gives you good sharp reading ability and your ability to seek colors. Lutein has been found to play a significant role in reducing chronic eye diseases, such as cataracts and macular degeneration and basically acts like a natural blue light blocker for your eye. There’s even studies showing support that Lutein can help with the diabetic retinopathy.


Vitamin C

Number Three on the best foods for eyes are fruits that are rich in Vitamin C such as citrus fruits such as oranges, tangerines, and even lemons. Vitamin C is the critical antioxidant in our body and is found in really high concentrations within the aqueous fluid inside of the eye. This basically works to help prevent free radical damage from all of the unhealthy parts of our lifestyle whether it be food daily habits or just environmental exposures. So Vitamin C is constantly helping to prevent things like cataracts and macular degeneration inside your eye. So get your Vitamin C!


Food rich in Omega-3

Number Four on our list is the food rich in omega-3 fatty acids, such as salmon, tuna, and other cold-water fish, or perhaps a nut or vegetable source such as walnuts.  Omega-3 fatty acids play an important role in the development of our brain at an early stage and even in the development of the retina in the back of the eye. 


Studies have even shown that diets rich in omega-3s have helped patients who have macular degeneration diabetic retinopathy and even dry eye disease. Some people may choose to go to the route of omega-3 supplements, however, some studies have found that people eating a diet source of omega-3 have had better results for different eye health conditions versus doing supplements alone. But I recognize that there’s a lot of research on this area of omega-3 supplements specific not just in eye disease but in heart disease, bone health, and brain health. 

Vitamin E and Zinc

Now finally number five on our list is that of foods rich in Vitamin E and Zinc. I know beans and legumes are an easy way to get a lot of zinc into your diet. Zinc plays an important role in helping convert Vitamin A into melanin in the back of the eye which is very protective against oxidative damage and damage from sunlight and other sources and has also been found in the prevention of cataracts, macular degeneration and helping with low light situation and night vision problems. Vitamin E has also been found to be super beneficial for the health of the eye and can be easily found in things like avocados, almonds, and sunflower seeds.


Hopefully, you found this list helpful and educational.