The Best Foods for Your Eyes

We all know that eating nutrient-rich foods, drinking plenty of water, and exercising can boost our health. So it's no surprise that these same activities also support eye health. Research has shown that regularly consuming certain vitamins and nutrients can actually prevent or delay sight-threatening eye conditions and diseases such as macular degeneration, cataracts, and glaucoma.

Vitamins and Nutrients That Support Eye Health

Always speak with your primary care doctor before taking any vitamins or supplements.

Vitamin A

Vitamin A deficiency can cause a host of eye health issues, including dry eyes and night blindness. Foods rich in vitamin A include carrots, leafy greens, egg yolks, liver, and fish.

Omega-3 Fatty Acids

DHA and EPA, two types of Omega-3 fatty acids, have been shown to improve retinal function and visual development. Omega-3 supplements can also ease dry eye symptoms by improving tear quality. Good sources include fatty fish, flaxseed, chia seeds, and walnuts.

Lutein and Zeaxanthin

These antioxidants accumulate in the lens and retina and help filter damaging UV rays and blue light. One study showed that individuals with the highest dietary levels of these nutrients had a 43% lower chance of developing macular degeneration. Find them in spinach, egg yolks, sweet corn, and red grapes.

Vitamin C

Research suggests that regularly taking vitamin C can lower the risk of developing cataracts and slow the progression of age-related macular degeneration. Find it in bell peppers, tomatoes, citrus fruits, broccoli, and kale.

Vitamin E and Zinc

Vitamin E is an antioxidant found in almonds, flaxseed oil, and sunflower seeds. Zinc helps absorb Vitamin A and can improve night vision. Find it in oysters, meat, and peanuts.

For personalized eye nutrition advice, speak with our team at St. Clairsville Eyecare in St. Clairsville. Call us at (740) 695-0444.