The Best Natural Foods For Healthy Eyes

Written by Daisy Whitbread
BSc (Hons) MSc DipION Medically Reviewed by
Dr. Patricia Shelton

Foods for Eye Health

• 1. Fatty Fish + Add
  Omega-3 fats are beneficial for eyes and vision, especially those from oily fish. In fact, people who eat fish more than once a week have half the risk of developing AMD (the leading cause of sight loss) compared with those who eat it less than once a month (2). In one study, taking fish oil supplements (blended with coenzyme Q10 and acetyl-L-carnitine) for 12 months resulted in improvements in several measures of visual function in people with early-stage AMD (3).
  Nutrition Facts for Cooked Atlantic Salmon (Farmed).
• 2. Salad + Add
  Research shows that eating plenty of leafy greens such as lettuce, arugula (rocket), and watercress is associated with a 30% lower risk of glaucoma, a condition where pressure builds up in the eye, causing damage to the optic nerve and retina (4). This may be due to their high content of nitrates, which are compounds that improve blood circulation to many tissues, including the eyes. Adding carrots, parsley, beetroot, celery, radishes and green beans to your salads will add even more nitrates.
  Nutrition Facts for Romaine Lettuce.
• 3. Corn (Maize) + Add
  Corn has the highest lutein content of all vegetables and is also a great source of zeaxanthin (5). These two compounds are known as carotenoids. They absorb high-energy light waves that can damage the eye, and also help to neutralize free radicals. Their levels naturally decrease with age, so consuming them through the diet is beneficial for keeping the levels topped up and keeping eyes healthy. Lutein and zeaxanthin have been shown in studies to benefit people with healthy eyes, protecting against eye fatigue and the effects of long-term computer use (6,7) as well as reducing the risk of AMD (8,9,10,11).
  Nutrition Facts for Raw Yellow Sweet Corn.
• 4. Kale + Add
  This super healthy vegetable is a great all-rounder for eyes, being a source of nitrates, beta-carotene, lutein, zeaxanthin and vitamins C and E. Research has linked a higher intake of these nutrients with a 43% lower risk of developing AMD (12). A high intake of dark green leafy vegetables leads to protective eye-health effects (12). Spinach and other greens such as collards contain similar nutrients as kale and should also be included in a healthy diet.
  Nutrition Facts for Cooked Kale (Boiled, Drained).
• 5. Blueberries + Add
  Blueberries are high in protective antioxidants, including vitamin C, anthocyanins, and other flavonoids. These compounds help to protect the eyes from environmental damage and oxidative stress (13,14,15,16). Flavonoids also help to keep the blood vessels supplying the eyes healthy. Including a handful of blueberries every day as a snack or breakfast topping will give you a good dose of protective antioxidants.
  Nutrition Facts for Blueberries.
• 6. Eggs + Add
  Eggs provide a highly bioavailable source of lutein, a carotenoid with protective effects for eye health. Evidence suggests that moderate egg consumption of 2-4 eggs per week is associated with a 62% reduced risk of developing AMD (17). Furthermore, a meta-analysis of five clinical trials found that daily egg consumption increases macular pigment optical density (MPOD), which is a measure of good eye health and a reduced risk factor for AMD (18).
  Nutrition Facts for Hard Boiled Eggs.
• 7. Whole Grains + Add
  Whole grains such as oats, brown rice, wholewheat and rye help keep blood sugar levels balanced and this may have benefits for eye health. In one study, a high glycemic diet (containing refined carbohydrates and sugary foods), led to a higher risk of macular degeneration compared with a low glycemic diet. Swapping refined grains such as white bread and white rice for wholegrain versions is therefore a good idea for eye health as well as general health (19).
  Nutrition Facts for Cooked Oatmeal.
• 8. Squash & Pumpkin Seeds + Add
  Pumpkin and squash seeds are a top source of zinc, an essential mineral needed for the functioning of several enzymes in the retina of the eye. It also helps vitamin A to create a pigment called melanin, which protects the eye from damage by light. Zinc helps alleviate night-blindness in people who are zinc deficient and may have some benefits for people suffering from macular degeneration (20). Therefore, it is prudent to ensure you get enough zinc from healthy foods such as nuts, seeds, seafood, beans, wheat germ, and mushrooms.
  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted).
• 9. Seafood + Add
  Seafood containing red pigments such as shrimp (prawns), crab, lobster, and pink-colored fish such as salmon and trout contain a substance called astaxanthin, shown to have various health benefits including benefits for eye health (21,2,23). Astaxanthin has potent antioxidant effects, even stronger than other carotenoids (22). Astaxanthin benefits people suffering with glaucoma and cataracts (22) and may also help to reduce symptoms like eye fatigue (23).
  Nutrition Facts for Cooked Clams.
• 10. Carrots + Add
  The old saying about eating carrots helping you to see in the dark actually carries some truth. Carrots are a top source of beta-carotene, which is converted in the body into Vitamin A, an essential vitamin for healthy eyes and vision. In particular, beta-carotene and vitamin A help protect night vision and prevent night blindness. Beta-carotene may also provide some protection against eye conditions such as AMD (25). Other top sources of beta-carotene are sweet potatoes, squash, cantaloupe, red peppers, dried apricots, and dark green vegetables.
  Nutrition Facts for Cooked Carrots (Boiled, Drained).

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