Can You Eat Your Way to Healthy Eyesight? Try These Foods

One of the best things anyone can do for their eyes is to eat a balanced diet high in fruits and vegetables, but low in saturated fats and sugar.

  • Minerals like zinc and selenium help protect the retina – the light-sensitive part on the back of the eye.
  • Vitamins A1, C, E, and zinc can help lower the risk of advanced Age-Related Macular Degeneration (AMD).
  • Fatty acids help to moisturize your eyes.

Research shows that vitamins and minerals in various foods can help protect your vision as you age2:

Bell Peppers: Bell peppers could help reduce the risk of age-related macular degeneration. Just one cup of bell peppers provides 100% of the recommended daily value of vitamins A and C. Bell peppers are fat-free, low-calorie, and contain 3 grams of fiber per cup.

Carrots: Carrots contain a ton of vitamin A which, along with vitamins C and E, can help reduce the impact of both cataracts and age-related macular degeneration (AMD). They are also full of beta carotene2.

Spinach, Kale, And Other Dark Green, Leafy Vegetables: Spinach is full of vitamin C, beta carotene, lutein, and zeaxanthin3. These antioxidants help protect your eyes from harmful UV rays.

Blueberries: Blueberries are packed with antioxidants and may help to reduce your risk of cataracts, glaucoma, heart disease, and cancer. They're also high in the soluble fiber pectin, which can help lower cholesterol.

Sweet Potatoes: Like carrots, sweet potatoes are full of beta carotene. The human body converts beta carotene into vitamin A (retinol) - beta carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health1.

Wild Salmon: Studies show that eating foods rich in omega-3s can help protect tiny blood vessels in the eyes. Several studies suggest omega-3 fatty acids may help protect adult eyes from macular degeneration and dry eye syndrome4. Essential fatty acids also may help proper drainage of intraocular fluid from the eye, decreasing the risk of high eye pressure and glaucoma.

Chia Seeds: Chia seeds contain more omega 3s than flax seeds or salmon, more calcium than a glass of milk, and more antioxidants than blueberries.

Along with a healthy diet, you can protect the health of your eyes with NATURELO's AREDS 2 Eye Health Vitamins.


1. Vitamin A

2. Nutrients for the aging eye, 2013 Jun 19 Researchers Learn How Certain Omega-3 Fatty Acids May Halt Vision-Robbing Blood Vessel Growth in the Retina, July 2011 

3. Lutein and Zeaxanthin - Eye-Friendly Nutrients

4. Omega-3 for your eyes, August, 2012