Organizations such as the American optometric Association (AOA) and the continue to recommend nutrients for eye health based on the AREDS reports.
Many fish are rich sources of omega-3 fatty acids.
Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:
- tuna
- salmon
- trout
- mackerel
- sardines
- anchovies
- herring
Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.
2. Nuts and legumes
Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.
Nuts are available for purchase in most grocery stores and online. Nuts and legumes that are good for eye health include:
- Walnut
- Brazil nut
- Cashew
- Peanut
- Lentils
3. Seeds
Like nuts and legumes, seeds are high in omega-3s and are a rich source of vitamin E.
Seeds are available for purchase in most grocery stores and online. Seeds high in omega-3 include:
- Chia seed
- Flax seed
- Hemp seed
4. Citrus fruits
Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the AOA to fight age-related eye damage.
Vitamin C-rich citrus fruits include:
5. Leafy green vegetables
Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.
Well-known leafy greens include:
6. Carrots
Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color.
Vitamin Ad S plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.
Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.
an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light.Research on beta carotene’s role in vision is mixed, though the body needs this nutrient to make vitamin A.
7. Sweet potatoes
Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.
8. Beef
Beef is rich in zinc, which has been linked to Source better long-term eye health. Zinc can help delay age-related sight loss and macular degeneration.
The eye itself contains high levels of zinc, particularly in the retina, and the vascular tissue surrounding the retina.
Meats such as chicken breast and pork loin also contain zinc, but at lower level beef.
9. Eggs
Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.
10. Water
It may come as no surprise that a fluid essential to life is also vital to eye health.
Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.
The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:
| Nutrient |
Recommended Daily Dose |
| Vitamin C |
500 mg |
| Vitamin E |
400 IU |
| Lutein |
10 mg |
| Zeaxanthin |
2 mg |
| Zinc Oxide |
80 mg |
| Copper Oxide |
2 mg |
Bonus: Yoga for Eye Health
Don't miss our upcoming post:
👉 Yoga to Remove Glasses
Learn simple yoga exercises like palming, blinking, and eye rotations that can naturally reduce eye strain and improve focus
Warning Signs You Shouldn’t Ignore
Visit an eye care specialist if you notice:
Early diagnosis can prevent permanent damage.
Final Thoughts
Your eye health is in your hands — literally on your plate! A diet full of antioxidants, omega-3s, and vitamins can significantly delay or prevent common vision problems. Combine these foods with regular screen breaks, proper lighting, hydration, and yoga for a full-spectrum approach to healthy vision.
👁️✨ See the world clearly — one meal at a time!
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