Nutrition Tips for Eye Health

Nutrition Tips for Eye Health

February 25, 2021

Our vision is something that we can take for granted until something happens, and our sight is compromised. However, you will be pleased to know that there is a lot we can do to take care of our eyes and ensure they stay healthy. Nutrition is one of those ways, as we outline in detail below.

Why is Nutrition for the Eyes Important?

Nutrition is essential for optimum eye function and for preventing certain degenerative diseases. Ensuring that you’re eating a diet that’s rich in vitamins, minerals, and healthy fats can help prevent diseases like glaucoma, macular degeneration, and cataracts. If you’re unfamiliar with conditions like cataracts, PanOptix has an FAQ section that provides some helpful info.

Orange Foods High in Vitamin A

Vitamin A is king when it comes to ocular health. Not only does your retina need Vitamin A to convert light rays into images, but this nutrient also helps your eyes stay moist. To get enough Vitamin A-rich foods in your diet, choose orange-colored ones such as carrots, cantaloupe, and apricots. Sweet potatoes are an even better option as they provide up to 200% of the daily recommended amount of Vit A.

Fruits & Vegetables High in Vitamin C

As an antioxidant, Vitamin C is vital for eye health because it protects tissues from free radicals that can damage cells. Vitamin C also protects against other harmful things that we eat or are exposed to on a daily basis. To ensure you’re getting good amounts of Vitamin C, eat plenty of citrus fruits such as lemons, oranges, or grapefruits. Other foods high in Vit C are:

  • Tomatoes
  • Strawberries
  • Leafy greens
  • Red Peppers 

Fish & Omega-3 Fatty Acids

Studies have shown that eating fish can reverse dry eye and that omega-3 fatty acids are good for tear function. Eating fish is also linked to a reduction in developing eye disease later in life. Good sources of fatty fish include:

  • Salmon 
  • Tuna
  • Sardines
  • Trout 
  • Mackerel
  • Halibut

Nuts & Legumes

Nuts are a good source of omega 3 fatty acids and Vitamin E, which can protect the eye from degenerative conditions. Nuts and legumes that are particularly good for eye health include:

  • Walnuts
  • Peanuts
  • Cashews
  • Brazil nuts
  • Lentils


Like nuts, seeds are another rich source of omega-3 fatty acids. Ones to look out for that can benefit the eyes are:

  • Chia seeds
  • Hemp seeds
  • Flax seeds

Foods Rich in Rich in Lutein and Zeaxanthin

Lutein and Zeaxanthin are antioxidants that are directly responsible for protecting the macula, the area of the eye that creates detailed vision. Foods that are high in these antioxidants that you should eat include:

  • Spinach
  • Broccoli
  • Peas
  • Kale
  • Turnip greens
  • Eggs 

Beans and Zinc

Zinc is an important mineral. It keeps the retina healthy and for protects the eye from damaging light rays such as UV. However, zinc can also lower copper levels in the body, which we require for making red blood cells. Fortunately, beans are a good source of both zinc and copper and can include:

  • Kidney beans
  • Black-eyed beans
  • Lima beans

Other excellent sources of zinc are:


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