Can You Really Eat Your Way to Better Vision? Let’s Talk Nutrition and Eye Health
Wait—can food actually help your eyesight?
You’ve probably heard it since you were a kid. “Eat more carrots. They’re good for your eyes!” But is there any truth to it?
Short answer? Sort of. Carrots have earned their eye-health reputation for a reason, but they’re just one of the many foods that can support how well (and how long) your eyes perform. Because just like your skin, your heart, and your immune system, your eyes respond to how you care for them and what you feed them.
Let’s take a closer look at how nutrition supports your eyes, and what foods to reach for if you’re trying to eat your way to better vision.
Why Nutrition Matters for Eye Health
Your eyes are particularly vulnerable to oxidative stress (think: environmental damage, UV exposure, natural aging). But certain nutrients can help your body fight back, protecting your eyes (and your overall health along with it).
Here’s what happens when your meals start working in your vision’s favor:
- Lower risk of age-related vision loss, like macular degeneration and cataracts
- Improved night vision and reduced eye strain, especially for screen-heavy days (which we all know come along often in this day and age)
- Better blood flow to the eyes, which helps deliver oxygen and nutrients
- Protection against dry eye and inflammation, especially in dry or allergy-prone environments
Eating well doesn’t just help our eyes work better. It helps them work better, longer.
6 Vision-Loving Nutrients and Where to Find Them
These are the nutrients your eyes will love most, and our tips for adding them to your plate:
- VITAMIN A
Essential for low-light vision and protecting the cornea (aka the surface of your eye).
You can up your Vitamin A intake by mixing these foods into your diet:
- Carrots
- Sweet potatoes
- Spinach
- Kale
- Eggs
- And, in other animal products, like liver and dairy
- VITAMIN C
An antioxidant powerhouse that supports the health of your blood vessels, including the tiny capillaries in your retina.
Vitamin C is found in:
- Oranges
- Strawberries
- Bell peppers
- Broccoli
3. VITAMIN E
Helps protect eye cells from free radical damage. If you aren’t sure exactly what free radical damage is, Medical News Today said it best: “Free radicals are a natural byproduct of cell metabolism, so it is not possible to avoid them entirely. However, if they build up in cells, it can cause oxidative stress, which can damage the body’s cells.”
So, while they’re unavoidable, you can help protect yourself against them by adding Vitamin E-rich food sources into your diet, like:
- Sunflower seeds
- Almonds
- Hazelnuts
- Avocado
4. OMEGA-3 FATTY ACIDS
Omega-3s reduce inflammation and can help ease symptoms of dry eye. You can find them in:
- Salmon
- Mackerel
- Sardines
- Flaxseed
- Walnuts
5. LUTEIN AND ZEAXANTHIN
These two funky words are carotenoids, which are defined as “mainly yellow, orange, or red fat-soluble pigments.” Carotenoids are concentrated in your retinas and help filter harmful blue light.
Lutein and Zeaxanthin are found in:
- Kale
- Collard greens
- Zucchini
- Peas
- Egg yolks
6. ZINC
This essential mineral helps Vitamin A work its magic, while playing a role in night vision. Find it in:
- Chickpeas
- Beef
- Cashews
- Dairy products
Disclaimer: Excessive intake of vitamins and/or minerals can be toxic to your body. Follow your daily recommended amounts as outlined by the USDA’s Dietary Guidelines for Americans. If you think you might be deficient, schedule an appointment for blood work with your doctor to check your levels and safely supplement with their guidance.
Practical Tips for Protecting Your Vision Through Food
You don’t need a fancy meal plan or a degree in nutrition to start making eye-smart food choices. Here are a few simple habits that can add up:
- Build a colorful plate. The more varied your produce, the more nutrients you’ll cover. Try the “rainbow rule” to fill your plate with different-colored foods for snacks and meals.
- Add leafy greens to smoothies and soups for an extra boost.
- Swap chips for almonds or sunflower seeds every other time.
- If you don’t love fish, talk to your doctor about adding an omega-3 supplement to your diet.
Small changes and consistency matter more than perfection. Your eyes (and the rest of your body) will thank you for small, sustainable changes.
Your Next Best Step? Book Your Annual Eye Exam
At Monocle, we’ll help you see the big picture—literally. Schedule an appointment with our team of eye care providers for an overall look at your eye health and for recommended next steps to better care for your eyes.