Posted on April 15th, 2019 in Blog, Eye Health | No Comments »

The weather is warmer and farmer’s markets are in full swing and now is the perfect time to show those eyes some love. A healthy lifestyle can significantly reduce the risk of various vision problems. Adding key nutrients to your daily diet can not only preserve your vision, but reduce the risk of certain eye diseases. We did some digging to find out which optometrist approved foods to chow down on for healthy eyes.

Top 5 Foods For Healthy Eyes



poke bowl with salmon

According to the American Optometric Association, studies show that eating foods rich in omega-3 fatty acids can protect the tiny blood vessels in the eyes. Oily fish can also help defend against dry eye symptoms. Here are some good fish to try for your next family dinner:

  • Tuna
  • Salmon
  • Trout
  • Anchovies
  • Sardines


citrus fruits cut in half

Citrus fruit is high in Vitamin C which is great for a lot of health related reasons, but can help fight age related eye damage like macular degeneration and lowers the risk for cataracts. Find some room in your diet for these fresh and tasty citrus fruits!

  • Oranges
  • Lemons
  • Grapefruits

Leafy Green Vegetables

spinach in a blender

These veggies are rich in antioxidants and are a natural protection from harmful UV rays. Also rich in the omega-3 fats, leafy greens are a super-food for your eyes. Not into the taste of these greens alone? Throw them into a smoothie! The fruit can mask the flavor and give your drink a vitamin boost! These leafy veggies are your best bet for healthy eyes:

  • Spinach
  • Kale
  • Collard Greens


small girl holding carrot slices over eyes

Carrots are synonymous with healthy vision for good reason. These orange veggie powerhouses are a great source of Vitamin A and beta carotene. Vitamin A plays an essential role in vision function and beta carotene helps the body make Vitamin A, so keep these on your grocery shopping list.

Other foods rich in beta carotene:

  • Sweet Potatoes
  • Red and Yellow Peppers
  • Cantaloupe

Nuts, Legumes, Seeds

chia seed bowl with yogurt and blueberries

No surprise here, nuts and legumes are also rich in omega-3 fatty acids which have a great source of Vitamin E which helps protect the eyes from age related damage. An ounce of certain nuts/legumes are half of your required Vitamin E for the day. A great nutrient booster are Chia seeds, which contain more omega-3s than salmon, more calcium than a glass of milk, and more antioxidants than blueberries. Here are some great foods from this category that are great for your eyes:

  • Walnuts
  • Peanuts
  • Chickpeas
  • Chia Seeds
  • Sunflower Seeds

There are so many other foods that should make their way into your daily diet, but these 5 foods are a good introduction into considering how your diet can effect your eye health. If you have any diet restrictions, talking to your doctor to find a solutions that works best for you is always the way to go. Along with adding more nutrient rich foods to your diet, getting an eye exam every year will increase your defense against serious health conditions vision related and otherwise. You can schedule your annual eye exam with Dr. Tavel today!


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