Eating for Eye Health

Eating for Eye Health

The start of a new year is a time for setting new goals and establishing new routines. For many, it also involves checking back in on overall health and wellness. Your diet has significant impacts systemically throughout your entire body – including your eye health. Adding these powerful vitamins, antioxidants, and minerals to your diet can reduce your risk of serious eye disease and can actually improve your vision. 

Vitamin C

Evidence suggests getting your daily dose of vitamin C lowers your risk of developing cataracts and can aid in slowing age-related macular degeneration and vision loss. 

  • Sources: oranges, grapefruit, strawberries, green peppers, tomatoes

Vitamin E

Unstable molecules in your eye can break down healthy tissue. Vitamin E can protect your eyes from these free radicals. 

  • Sources: Vegetable oils (including safflower and corn), nuts, wheat germ, sweet potatoes

Fatty Acids

Omega-3 fatty acids are essential for proper vision development and retinal function. They can also help reduce inflammation, enhance tear production and support the eye’s oily outer layer.

  • Sources: Salmon, tuna, and other cold-water fish


Studies have shown that lutein reduces the risk of chronic eye disease and cataracts.

  • Sources: Leafy greens, broccoli, corn, peas, tangerines


Zinc plays a role in the production of melanin, a protective pigment in the eye. Impaired vision, night blindness, and cataracts have all been linked to zinc deficiency.

  • Sources: Red meat, oysters and other shellfish, nuts, and seeds

While a healthy diet can help prevent future issues, the best way to maintain your eye health is to schedule regular exams. Book your next appointment with The Eye Institute today!