Top Foods to Eat for Your Eyes

Top Foods to Eat for Your Eyes

Your diet has a significant impact on your overall health, and this includes your vision. Knowing the kind of foods to eat for your eye health is important since there is a wide range of different minerals and vitamins that are essential to your eye health. Also, drinking enough water is beneficial for your eyes. If you want to improve your eye health, you should consider taking in essential nutrients ranging from vitamins to minerals, carotenoids, and antioxidants. Here is a list of foods to eat to improve your eyes.


Egg yolks are prime sources of lutein and are packed with omega-3 fatty acids that help in vision improvement. Nutrients such as lutein found in eggs help in reducing the chances of getting serious eye conditions like cataracts as you grow older. The zinc, on the other hand, contributes to the health of the retina that helps eyes see at night. Besides, eating eggs should be fun for you because you can eat them for breakfast, lunch, or dinner.



Fish, in particular, the salmon is rich in omega-3 fatty acids and like eggs contributes to the visual development and the health of the area in the back of your eye, the retina. Also, omega-3 fatty acid protects your eyes from age-related diseases such as cataracts. Therefore, consider incorporating fish to your meal plan a few days a week and get yourself a wild-caught salmon because it is highly saturated in omega-3s and has less fat.


Dairy Products

Dairy products such as yogurt and milk are good for your eyes because they contain vitamin A, zinc, calcium, and protein. Vitamin A maintains the health of your retinas, which detects light and color in the eyes. Another important nutrient found in milk is calcium. Calcium promotes health in your eyes by making it easier for your eyes to communicate with your brain to process what your eyes are seeing. Also, calcium helps with the transmission of electrochemical signals that are relayed between the eyes and the brain.



Kales are best known for providing the body with vitamin A content, calcium, potassium, lutein, and zeaxanthin, which are also found in eggs. These nutrients help strengthen retinas, the part of the eye that allows us to perceive light. Also, they keep blood cells in the eyes healthy and prevent any possible blockages. Consuming 10mg of kales per day is the recommended amount and if you don’t like the taste, you can make them into snack chips and season them with a little salt.



If you eat oranges, you are less likely to develop macular degeneration – leading to vision loss. Macular degeneration results in a blurred vision of the visual field. Oranges contain vitamin C, which is found in fresh fruits that contribute to healthy blood vessels in your eyes. In fact, one a day is quite enough to improve your eyesight and with oranges, you have multiple options of how you’d like to consume them. You could make an orange juice and drink it or add them to a fruit salad.


If you would like to know more about the impact of food on your eyesight, visit our Lume Family Eyecare in Worthington, Ohio, or reach out to us today at (614)-502-6201 and book an appointment.