Eyes on the prize: How diet affects eye health
January 09, 2026
Your vision supports our overall health in ways we may not realize, and good nutrition plays a big roll in that. A nutritious, balanced diet can support ety development and health from childhood to adulthood. As we age, our eyes are at risk for disorders like cataracts, macular degeneration, and glaucoma. Fortunately, we have powerful tools to support our eye health.
Key nutriens for eye health
- Vitamins A, C, E
- Lutein and zeaxanthin
- Omega-3 fatty acids
- Zinc
Tips for maintaining eye health
- Get your greens: Broccoli, kale, kiwi, grapes, turnip greens, and spinach are rich in lutein and zeaxanthin, which proctect eyes from sun damage and age-related changes.
- Love pumpkin: Beta carotene (Vitamin A) prevents night blindness and macular degeneration and can be found in pumpkin, butternut squash, carrots, and sweet potatoes.
- Good fat is all that: Omega-3 fatty acids benefits eye health by reducing inflammation and enhancing tear production. Enjoy fatty fish such as salmon and mackerel, chia seeds, sunflower seeds, and walnuts.
- C what this nutrient can do: Vitamin C reduces cataract risk and visual acuity loss and can be found in oranges, berries, papaya, peppers, and tomatoes.
- Blink for zinc: Important to our retina, include zinc-rich foods like grass-fed beef and poultry, oysters, beans, legumes, chia seeds, pumpkin seeds, and nuts like pecans.
Refresh your routine and discover how delicious supporting your eyesight can be!
Resources: Academy of Nutrition and Dietetics;
AOA