20 Foods That Promote Eye Health

“Beauty is in the eyes of the beholder.” We all have heard this proverb and it is one that is so true as everybody is different in his or her own observation and perspective. Two people can look at the same thing and yet evaluate it differently. More so if the other person has a challenge with his or her sight.

There are so many types of foods that one can take on a consistent basis to achieve excellent vision and if one is actually experiencing a change in their eyes, rather than become anxious about it and succumb to all the medications, it is best to at least try some organic ways to combat any oncoming eye discomfort leading to disease.

12 Fabulous Foods for Eye Health

1. Tomatoes

The average tomato provides one-third of your RDA for vitamin A and vitamin C. Enjoy sliced tomatoes on sandwiches, diced tomatoes in homemade salsa, or roasted tomatoes as a side dish.

2. Sweet Potatoes

One cup of cooked, baked sweet potato provides 769% of your daily vitamin A and 65% of your vitamin C needs. Sweet potatoes (For more information on sweet potatoes, please click here. Thank you ever so much) are delicious baked, mashed, or cubed and roasted with seasoning.

3. Avocado

An average avocado contains 21% of your vitamin E, 33% of your vitamin C, and 9% of your zinc needs for the day. Avocados ( For more information on avocado, please click here. Thank you ever so much) make a great topping for whole-grain toast or crackers, can be made into luscious guacamole, or add cubes into a breakfast tofu scramble.

4. Carrots

One cup of chopped raw carrots will meet 428% of your daily vitamin A requirements, as well as 13% of your daily vitamin C needs. Enjoy carrot sticks raw with a side of hummus, grated into a mixed green salad, or roasted in the oven.

5. Asparagus

A ½ cup serving of cooked asparagus contains 18% of your daily vitamin A and 12% of your daily vitamin C needs. Asparagus spears are tasty drizzled with a little extra virgin olive oil and roasted in the oven, or blanched and chopped into a casserole.

6. Grapefruit

One-half of a grapefruit provides 28% of your daily vitamin A and 64% of your daily vitamin C needs. Grapefruit is a popular breakfast side dish or can be peeled and cubed into a juicy fruit salad.

7. Lentils

One cup of cooked lentils will provide 17% of your daily zinc requirement. Lentils can be cooked and sprinkled on top of cold salads, added to soups, or used to make homemade veggie burgers.

8. Flaxseeds

One tablespoon of ground flaxseed provides two grams of the omega-3 fatty acid, ALA. Sprinkle ground flaxseed on oatmeal, into a plant-based yogurt, or mix it into smoothies and muffin batters.

9. Spinach

One cup of cooked spinach will provide 377% of your vitamin A and 29% of your daily vitamin C needs. Cooking spinach also boosts its vitamin E content to 19% of your daily needs and will provide 9% of your zinc requirements.

It’s also a great source of the carotenoids lutein and zeaxanthin. Enjoy spinach (For more information on spinach, please click here. Thank you ever so much) steamed and drizzled with your favorite sauce, or wilted with a little garlic and nutritional yeast.

10. Black-eyed peas

One cup of cooked black-eyed peas offers 20% of your daily zinc needs. Black-eyed peas work well in tabbouleh, on top of mixed green salads, or in veggie burgers.

11. Broccoli

One cup of raw broccoli florets contains 135% of your daily vitamin C. The same serving size of cooked broccoli will provide 84% of your daily vitamin C needs, as well as more than half of your daily requirement for vitamin A.

Broccoli is also a good source of lutein and zeaxanthin. You can dip raw broccoli florets into hummus or bean dip, saute it into stir-fries, or roast it in the oven.

12. Bok Choy

One cup of shredded bok choy can meet between 35-50% of your daily vitamin C requirements. Bok choy can be added to soups or even grilled.


8 Other Recommended Foods For Eye Health

The Age-Related Eye Disease Study (AREDS), published in 2001, found that certain nutrients — zinc, copper, vitamin C, vitamin E, and beta carotene — may reduce the risk of age-related decline in eye health by 25 percent

The AREDS reports support the following 8 nutrient-rich foods:

1. Fish

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 3. 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. Please click here to purchase online. Thank you ever so much.) Nuts and legumes that are good for eye health include:

4. 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. Please click here to purchase online. Thank you ever so much.) Seeds high in omega-3 include:

5. 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:

  • lemons (Please click here for more information on lemons. Thank you ever so much)
  • oranges
  • grapefruits

6. Beef

Beef is rich in zinc, which has been linked to 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 levels than beef.

7. 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.

8. Water

It may come as no surprise that a fluid essential to life is also vital to eye health.

Drinking plenty of water, (for more information on water, please click here. Thank you ever so much) can prevent dehydration, which may reduce the symptoms of dry eyes.

7 Eye-Friendly Nutrients

Let’s look at some of the nutrients your eyes need to work properly and explore where to find them in foods.

1. Lutein and 2. Zeaxanthin

These are carotenoids located in the yellow spot of the human retina, or macula, which work together to maintain optimal vision and eye health. Macular carotenoids are responsible for absorbing blue light and filtering out high-intensity short-wavelength lights.

They have antioxidant properties that protect vulnerable parts of your eye from oxidative stress. As such, maintaining optimal levels of macular carotenoids can prevent the development of cataracts as well as macular degeneration.

While they are available in supplements, lutein and zeaxanthin are easily incorporated into your diet, primarily by ways of orange and yellow plant foods like carrots, sweet potatoes,(for more information on sweet potatoes, please click here) cantaloupe, and bell peppers.

3. Omega-3 Fatty Acids

Omega-3 fats are anti-inflammatory and protective against the development of age-related macular degeneration. One omega-3, DHA, is especially critical for eye health. It’s found in large amounts in the tissues of your retina and plays a role in a number of important eye functions.

Your body can make DHA from ALA (found especially in flax and chia seeds), although not everybody converts ALA to DHA with equal efficiency.

Direct dietary sources of DHA include fish (for those who eat it), as well as dietary supplements (which are available as fish oil, krill oil, as well as algae-based vegan versions). You can purchase your fish oil online here, please. Thank you ever so much.

4. Vitamin C

This water-soluble vitamin is an important structural component of blood vessels that run throughout your body, including in your eyes. In fact, much like the macular carotenoids and DHA, vitamin C is found in the tissues of your eyes, indicating its importance in vision.

Vitamin C plays a critical role in immune health, collagen production, and is a natural antioxidant. It can also regenerate other antioxidants like vitamin E. You can find Vitamin C in numerous plant foods, such as citrus fruits, bell peppers, broccoli, and tomatoes. You can also get them as nutritional supplements. Please click here to purchase online. Thank you ever so much.

5. Vitamin E

This fat-soluble vitamin also has potent antioxidant properties, especially in the eyes. Vitamin E improves vasodilation, and therefore blood pressure, which reduces strain on the blood vessels in your eyes. Some of the best dietary sources of vitamin E include almonds, peanut butter, and sunflower seeds or you can also purchase Vitamin E as nutritional supplements online. Please click here to purchase yours online. Thank you ever so much.

6. Beta carotene

This pigment carotenoid is found primarily in orange and yellow plant foods, as well as some leafy greens, and is turned into vitamin A by your body. Vitamin A is crucial for eye health and optimal vision and reduces the risk of developing macular degeneration.

It’s an essential component of rhodopsin, a protein that absorbs light in the retinal receptors of your eyes. It’s much better to get your beta carotene from foods rather than from supplements. Unlike supplements, fresh vegetables and fruits contain the whole spectrum of carotenoids that help maintain eye health, healthy mucus membranes, and immunity. These include alpha-carotene and beta-cryptoxanthin, as well as beta-carotene.

7. Zinc

Zinc may be helpful in preventing macular degeneration and preventing worsened loss of vision. Researchers believe it may prevent cellular damage in the retina. Beans, nuts, and whole grains are excellent plant-based sources of zinc.

You can purchase your Zinc nutritional supplements online by clicking here. Thank you ever so much.

Recommended Daily Intake

The current daily recommendations for healthy eye nutrients, as suggested by the AAO to slow the progression of eye disease, are:

  • 500 milligrams (mg) of vitamin C
  • 400 international units of vitamin E
  • 10 mg lutein
  • 2 mg zeaxanthin
  • 80 mg of zinc oxide
  • 2 mg of copper oxide

7 Lifestyle Tips for Eye Health

According to the AAO, the following strategies can help to ensure healthy eyes:

  • wearing sunglasses outside, since excessive sun exposure can cause cataracts. A range of sunglasses is available for purchase online. Please click here to purchase yours now. Thank you ever so much.
  • stopping smoking
  • getting regular eye exams, particularly if there is a family history of eye disease
  • wearing eye protection when working with possible eye irritants or dangerous chemicals
  • washing hands before applying contacts
  • wearing contacts only for the period recommended by the doctor or manufacturer
  • protecting eyes from computer-related eye strain by looking away every 20 minutes at something 20 feet away, for 20 seconds

Diabetes is a leading cause of blindness. People with diabetes should carefully monitor blood sugar levels, take medications exactly as prescribed by their doctor, and manage carbohydrate intake while focusing on eating low-moderate glycemic index (GI) foods.

Early treatment for eye health problems can prevent them from getting worse. So people who notice changes in their vision should schedule a comprehensive eye exam with an optometrist or ophthalmologist.

Warning signs for eye health

Possible symptoms that a person may be experiencing vision trouble include:

  • frequent changes in visual clarity
  • seeing distorted images
  • seeing floaters or flashes in the field of vision
  • reduced peripheral vision

We often take for granted our vision unless our ability to see well is threatened. And by then, for some people, it can be too late. But there is hope and there are a lot of simple, easy, and fast ways to do to protect, preserve and promote your eye health starting right now.

Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.

People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements. People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.

Our world is created for us to enjoy its beauty, its bounty, and its blossoming blessings. It is up to us to experience these magnificent, marvelous, and magical moments by paying more attention to one of the greatest creations on earth, our beautiful eyes so we can always look for the good in others because the power of the eyes is at times more effective than any words one can speak.

Please let us know in the comments below:

  • Do you have any challenges with your eyes right now? If so, what organic remedy do you use or do?
  • Does anyone in your family have a history of eye illness who might be able to be helped by these recommendations?
  • Has your doctor suggested any of these fabulous foods for your eye health?

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Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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