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Foods That Have Eye-Healthy Benefits

Senior eye

Choose Foods that Offer Eye-Healthy Benefits

Diet has a tremendous impact on health; after all, the human body is an organic machine. The quality of the energy sources that we use to fuel and nourish the machine impact all dimensions of how the machine operates.

Maintaining eye health is important to overall physical health. Diet impacts the health of the eyes just as much as any part of the body. In fact, medical writer Zawn Villines points out that regularly consuming foods that are rich in nutrients like zinc, copper, beta carotene and vitamins C and E stands to reduce risks associated with age-related decline in the health of the eyes by as much as 25 percent.

Ensuring the health of your eyes doesn’t just make your body healthier. It’s important for your quality of life as well. There are some things in life that we can’t control. But it’s important to do what we can to maintain and protect the health and wellness we have. Here are some tips and basics to help infuse your diet with eye-healthy benefits.

Fruits and Veggies

The basics that are good for your body also benefit your eyes. Make sure that you’re getting plenty of fruits and veggies. Fresh, dried, frozen - all are good options. Just make sure that they don’t have extra salt or sugars added. Getting plenty of color, texture and variety when it comes to the fruits and vegetables you eat is important.

Nutritionist Shereen Jegtvig adds: “A diet high in saturated fat and sugar may increase your risk of eye disease. On the other hand, healthy foods such as greens and fruits may help prevent certain eye diseases and other health problems.”

Spinach, kale, sweet potatoes, cantaloupe, mangoes, carrots, oranges, apricots and grapefruits are some choices that are packed with eye-healthy benefits.


Fish are a lean, healthy source of protein. Plus, they are good for the eyes. They offer robust levels of omega-3 fatty acids. Tuna, sardines, salmon and anchovies can all be purchased canned, and therefore tend to be affordable. All are rich with eye-healthy benefits. Trout and mackerel are also healthy choices.

Jegtvig explains: “Cardiovascular disease, diabetes and eye conditions including cataracts and age-related macular degeneration (AMD) have been shown to occur less frequently in people who eat diets rich in vitamins, minerals, healthy proteins, omega-3 fatty acids and lutein.”

Incorporating these healthy fish into your diet is good for your eyes and for your heart.


Nuts are a wonderful source of protein, and they are also rich with omega-3 and vitamin E. They are a healthy snack that keeps you full and is actually nourishing rather than just offering empty calories, as so many snack foods do. Next times you’re feeling snacky, reach for peanuts, walnuts, almonds, pistachios or cashews-delicious, filling, and eye-healthy.


Remember when eggs were considered to be unhealthy because of the fear that they were too high in cholesterol? Well, that concern seems to have subsided, and eggs have found their favor with nutritionists again. Still, it’s always a good idea to talk with your doctor as you adapt your dietary routine, so that you can ensure that any adjustments suit your specific needs.

Despite their high level of cholesterol, eggs are also richly nutritious. Villines points out: “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.”


Lean beef is rich with vitamin A and zinc; both bolster eye health. Talk with your doctor about how often you should incorporate beef into your diet.

When it comes to your dietary routine, be strategic and work with your medical providers. What you eat has a tremendous impact on all avenues of your health. Take it seriously. Get the coaching you need, and have fun with it. The foods your chose to nourish your body can make you feel healthy and strong, and they can make your body function better and longer.

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