Key Takeaways
- A well-balanced diet supports your whole body, including your eyes.
- Vitamin A, vitamin C, vitamin E, lutein, zeaxanthin, and zinc come from everyday foods like sweet potatoes, citrus, nuts, leafy greens, and eggs.
- Omega-3s are found in salmon, sardines, flaxseeds, chia seeds, and walnuts.
- Food can support eye health, but it can’t replace your glasses, contact lenses, or regular eye exams.
At Visionary Eye Care, families in our community often ask what foods to eat to support eye health. This is a great question, and while no single food can replace glasses or your regular eye exams, we do have general recommendations for a healthy, well-balanced plate.
Foods rich in vitamin A, vitamin C, vitamin E, lutein, zeaxanthin, zinc, and omega-3 fatty acids can support your whole body health, including your eyes, and you’ll find them in leafy greens, orange fruits and vegetables, nuts, seeds, eggs, and fatty fish.
How Food Choices Connect to Your Vision
At the back of your eyes, there’s a structure called the retina. This part of your eye has many small blood vessels, which is why eating for your eyes is very similar to eating for your whole-body health. If you eat heart-healthy foods, you’ll also be supporting your eye health. That connection is part of why an eye exam can pick up on other health conditions beyond vision.
Key Nutrients for Healthy Eyes and Where to Find Them
Vitamin A for Low-Light Vision and Moisture
Vitamin A can support your ability to see in dim light and helps keep the surface of your eye moist. You can find vitamin A in foods like roasted sweet potatoes, carrot sticks, cantaloupe, and dried apricots. If you’ve tried eating for your eyes and find that they still feel gritty by mid-afternoon, dry eye therapy may be worth a conversation.
Vitamin C and Vitamin E
Vitamin C can be found in oranges, red and yellow bell peppers, strawberries, and broccoli. For vitamin E, reach for almonds, sunflower seeds, and avocados. A handful of almonds in a lunchbox doesn’t take much time but can provide nutrients for the whole body.
Lutein, Zeaxanthin, and Zinc
Lutein and zeaxanthin come from kale, spinach, corn, peas, and eggs, while zinc comes from beans, lean meat, shellfish, and seeds.
Omega-3 Fatty Acids
Fatty fish like salmon, sardines, and mackerel give you omega-3 fatty acids. If fish isn’t an option in your house, flaxseeds, chia seeds, and walnuts are great plant-based options to consider. You could stir ground flaxseed into oatmeal or a smoothie for a sneaky health boost.
Simple Ways to Build Eye-Friendly Meals for Your Family
Mediterranean-Style Meals Made Easy
You don’t need to change up your whole cookbook. When it comes to eating healthy, try to fill your plate with fruits, vegetables, and whole grains, then add fatty fish and lean meat a couple of times a week.
Snack Swaps Kids Actually Like
Instead of sticky candy or chips, try to pack your kids nuts, seeds, or orange slices. You could also pair vegetables with a healthy fat to help your body absorb certain nutrients. Carrots with hummus, spinach with olive oil, or bell peppers with guacamole are all great options. Pair those habits with children’s eye exams to keep tabs on how your kids are seeing.
Common Questions About Food and Eyesight
Food Choices and Your Prescription
Nutrition supports the health of your eyes, but it doesn’t replace glasses or contacts. If letters or far-away objects look fuzzy, you need an updated prescription, not more kale. Our team can help you look at frames and lenses that work for your life and look stylish.
When to See an Optometrist
Regular eye exams for everyone in the family give our eye care team a clear picture of how your eyes are doing over time. Feel free to bring your questions about food with you, and the eye doctor can talk with you about them during your visit. If you’re not sure how often you should get an eye exam, age and health history can help set the schedule.
Our very own eye doctor, Dr. Metzger, grows her own vegetables, including the squash pictured below. These vegetables help contribute to her overall eye health.
Book Your Next Visit
Good meals and regular eye exams go hand in hand. Our team at Visionary Eye Care can talk through your family’s nutrition questions and check how everyone’s eyes are doing. Book your appointment with an optometrist in Broomfield today.
