What you eat, and don’t eat, can have a dramatic impact on your eye health and vision. The quality and diversity of your diet can help prevent diseases from developing and slow the progression of existing ones. Here are some nutrients that are particularly important for nourishing your eyes, along with some foods in which you can easily find them.*

Antioxidants

Studies indicate that the antioxidants lutein and zeaxanthin can significantly reduce the likelihood of developing eye diseases, including developing cataracts. Foods containing lutein and zeaxanthin include:

• Dark green leafy vegetables like spinach and kale, 
• Colorful fruits like persimmons and tangerines, and 
• Vegetables such as broccoli, corn, and peas.

Vitamins

Research shows that vitamin C can help lower the risk of cataracts and slow vision loss from such diseases as age-related macular degeneration (AMD). Vitamin C can be found in abundance in:

• Citrus fruits such as oranges and grapefruits,
• Strawberries and papayas, 
• Tomatoes and green peppers.

Vitamin E is also an excellent safeguard against cell damage and helps protect healthy tissue. Sources of vitamin E include:

• Vegetable oils (e.g. safflower, corn),
• Nuts,
• Sweet potatoes, and
• Wheat germ.

Fatty Acids

Omega-3 fatty acids promote proper retinal function and tear production, and reduce inflammation. They can be found in cold-water fish such as salmon and tuna.

Minerals

Zinc helps transport  vitamin A from the liver to the retina. Zinc deficiency has been associated with:

• Impaired vision, 
• Poor night vision, and 
• Cataracts. 

Good sources of zinc include: 

• Red meat, 
• Oysters and other shellfish, and
• Nuts and seeds.

*American Optometric Association. (n.d.) Diet and Nutrition. https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y 

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