Foods for Eye Health: What Nutrients Do Your Eyes Need?

You are probably aware of the strong connection between food and overall health, but did you know about the role of food in eye health? Certain nutrients play a key role in helping your eyes function well and can even reduce your risk of eye disease.  

What nutrients are good for your eyes? What foods provide these vitamins and minerals? And how can your diet help prevent eye diseases? Let’s discuss all these questions and more.  

Why Is Your Diet Important for Vision? 

Your diet can play a big role in your overall health as well as your eye health. Eating a well-balanced diet can help prevent chronic diseases like diabetes and high blood pressure that negatively affect the eyes. Getting the proper nutrition can also help your eyes function optimally and even lessen your likelihood of developing certain eye diseases. 

A wide range of nutrients are beneficial for keeping your eyes healthy, and these nutrients can be found in the foods you eat. The key thing to remember is to incorporate fresh fruits and vegetables, lean meats and dairy, legumes, and nuts into your daily diet.

Key Nutrients for Eye Health  

A healthy diet can provide many nutrients that your eyes and vision need. They can help the eyes develop correctly, improve eye function, and protect the eyes from damage.  

Here’s a breakdown of a few of the nutrients needed for optimal eye health.  

Vitamins 

There are many different types of vitamins. Below, we outline some that promote eye health and wellness.

• Vitamin A: Important for your retina and cornea, vitamin A can be found in orange vegetables, leafy greens, eggs, and cantaloupe. 

• Vitamin C: An antioxidant that protects the eyes from damage and helps grow new cells, you can get vitamin C from citrus, peaches, bell peppers, tomatoes, and strawberries. 

• Vitamin E: A group of 8 antioxidants that protect the eyes from damage, you can find vitamin E in nuts, seeds, vegetable oils, and green leafy vegetables. 

• Vitamin B complex: Comprised of 8 vitamins that are important for overall eye health, these vitamins also lower the risk of diseases like cataracts and glaucoma. Vitamin B can be found in diverse foods, ranging from vegetables and grains to meat and dairy.   

• Vitamin D: Important for reducing inflammation, cornea health, and tear production, you can find vitamin D in sunlight as well as certain foods like red meat and egg yolks. 

Omega-3 Fatty Acids 

Omega-3 fatty acids, specifically DHA and EPA, help maintain proper functioning of the retina, and they are also important for the development of the eye. They can be found in salmon, tuna, and other fish. It can be beneficial to take an omega-3 fatty acid supplement because to get the full dose from fish, you’d risk a higher exposure to mercury.  

Phytochemicals 

Phytochemicals, also called phytonutrients, are made by plants to help defend them from fungi, bacteria, and viruses. These nutrients are divided into several classes. Many of these phytochemicals are beneficial for eye health, including:  

• Alkaloids: Important for blood flow to the retina. Caffeine, found in coffee and tea, is an alkaloid. 

• Beta-carotene: An antioxidant and a precursor to vitamin A, it’s a key nutrient for eye health, including helping night vision and decreasing the risk of various eye diseases. You can get beta-carotene from plants such as yellow, red, and green leafy vegetables and yellow fruits.  

• Lutein and zeaxanthin: Antioxidants and filters that help protect the retina from damage from light rays. You can get these phytochemicals in leafy greens like spinach and kale.  

Minerals 

Several minerals are also important for proper eye health and function. These include: 

• Zinc: Essential for the health of the retina, it helps protect the eye from damage, helps immune function, and aids night vision. You can get zinc from legumes, red meat, and poultry. 

• Copper: Found in whole grains, legumes, nuts, and seafood, copper contributes to many areas of eye health.  

• Magnesium: Helps maintain the structure and function of the eye. You can get magnesium from nuts, seeds, and leafy greens. 

Should You Get These Nutrients from Your Diet or Supplementation? 

Many people can get all the nutrients they need for whole body and eye health by eating a healthy, well-balanced diet.

However, some individuals may benefit from taking a daily multivitamin supplement, such as: 

• Those over 50 years old 

• Those with poor diets 

• Those who are pregnant, breastfeeding, or could become pregnant 

• Breastfed babies and toddlers 

Talk with your primary care provider about whether you are meeting your nutritional needs and whether additional supplementation is recommended. 

The Importance of Moderation 

When thinking about how to provide optimal eye nutrition, it’s important to remember that more isn’t always better. Overconsumption of some nutrients can be detrimental. For example, too much zinc can hurt immune function, as well as cause digestive problems and color vision deficiency. Too much copper can deposit in the eye tissues and be harmful.  

This highlights the importance of eating a well-balanced diet and taking a properly formulated multivitamin, which will provide an appropriate dose without exceeding recommended doses.

Talk with your primary care provider to learn more about your specific nutrient needs.

Dietary Recommendations for Specific Eye Diseases 

Some foods and nutrients have been shown to be beneficial in treating or preventing certain eye diseases.

Here are the diet recommendations for some common eye diseases: 

Cataracts 

Cataracts are a clouding of the lens of the eye that can develop as people age. Individuals with metabolic diseases like diabetes and obesity have a higher risk for developing cataracts, so maintaining an overall healthy diet and good exercise habits can be beneficial.  

A diet high in saturated and trans fats, alcohol, and high-sugar foods can increase a person’s risk of cataracts. Alternately, antioxidants (vitamin C, vitamin E, and zinc), vitamin A, and omega-3 fatty acids can be protective, reducing a person’s risk of developing cataracts.  

Glaucoma 

Glaucoma is a disease where the eye pressure is too high, which damages the optic nerve.  

Many supplements may potentially be used to help manage glaucoma, including antioxidants, omega-3 fatty acids, magnesium, vitamin B3, and more, though more research needs to be done to fully assess the clinical uses of these supplements.  

Age-Related Macular Degeneration (AMD) 

Following a Mediterranean diet—a mostly plant-based diet with lean meat and fish as well as limited dairy—has been shown to help reduce the progression of macular degeneration. The Western diet is associated with a higher risk for AMD.  

Diets high in vegetables and omega-3 fatty acids can help protect against AMD, while over-consuming high-glycemic index foods and alcohol can increase the risk for AMD.  

Diabetic Retinopathy 

Eating a healthy diet is a mainstay of diabetes management.  

Eating a healthy, well-balanced diet and maintaining a healthy weight can also help reduce the risk of diabetic retinopathy (when high blood sugar levels damage the blood vessels in the retina). In addition, following the Mediterranean diet and low-glycemic diets as well as eating certain nutrients like vitamins C and E, omega-3 fatty acids, and zinc may be helpful in the prevention and treatment of diabetic retinopathy.  

Dry Eye 

Some nutrients can help protect the surface of the eye and be beneficial in the prevention and treatment of dry eye, such as omega-3 and omega-6 fatty acids and vitamins D, A, B12, C, and E.  

Too much caffeine or alcohol can worsen dry eye symptoms. In addition, eating high saturated and trans fats has been shown to increase the risk for dry eye.  

Take Your Eye Health Seriously 

Along with getting the most from what you eat, you can protect your eye health by getting an eye exam with your DeltaVision® network doctor every year. Combining good nutrition with yearly checkups will increase your defense against serious health conditions.