In This ArticleView AllIn This ArticleSweet PotatoesSpinach & KaleEggsOystersAlmondsOily FishPapayaBeans
In This ArticleView All
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In This Article
Sweet Potatoes
Spinach & Kale
Eggs
Oysters
Almonds
Oily Fish
Papaya
Beans
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Photo:Eating Well/Getty Images
Eating Well/Getty Images
Carrots are usually what comes to mind when we think of food and eye health, partly because this is one of the first food-health connections many of us learn about in childhood. But carrots aren’t the only food to eat to optimize your eye health. Sure, they’re agreat source of vitamin A, a key nutrient for eye health, but there are other foods that are rich in vitamin A, plus other key nutrients like vitamin C, vitamin E, zinc, selenium and omega-3s, that are worth adding to your eating pattern. Here are eight of the best foods to eat for eye health.
Vitamin A maintains the health of the cornea and is part of the pigment rhodopsin, which enables light to be converted into electrical signals that get interpreted as vision. While carrots are the ones you often hear touted for their vitamin A content, sweet potatoes have three times as much vitamin A activity (one medium baked sweet potato provides 150% of the Daily Value). This is due to provitamin A carotenoids (one of which is beta carotene) which are inactive forms of the vitamin that give deep orange and deep green produce their color and act as antioxidants.
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Dark leafy greenslike kale and spinach are top sources of lutein and zeaxanthin, two carotenoids that protect the retina. Acting asantioxidants, lutein and zeaxanthin absorb a substantial amount of blue light rays, preventing them from entering the interior eye to keep light-induced free radicals from damaging eye cells. Higher intakes of spinach, kale and other dark greens (such as turnip and collard) increase circulating levels of lutein and zeaxanthin, which appears to slow age-related macular degeneration (vision changes associated with the aging process) and may even halt the progression of cataracts.
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Zinc is required for the activation of over 300 enzymes in the body (some of which involve the eyes), maintains the structure and stability of proteins in the retina, and protects retina cells to prevent and slow vision loss, along with other antioxidants like selenium.Even though clinical deficiency is rare, research suggests that most people consume inadequate amounts of zinc.This means it’s beneficial to incorporate foods rich in zinc likeoysters. Oysters are one of the most concentrated zinc food sources, and they provide other nutrients for eye health like as selenium, copper and omega-3 fatty acids. Not a fan? Animal proteins (such as meat, seafood and poultry), fortified cereal, beans, nuts and seeds are also good sources.
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Papaya gets its pink-orange flesh from lycopene, a carotenoid that appears to slow cataract formation.However, the fruit’s real power player is vitamin C (one small papaya provides over 150% of the recommended daily intake).The eyes have a high metabolic rate (resulting in quicker free radical formation), so cells in the eye have an increased need for antioxidant protection, which they can get from nutrients like vitamin C. Research also suggests that the vitamin may be able to regenerate vitamin E and other antioxidants in the eye, makingvitamin C-rich foodslike papaya, citrus, red bell pepper and berries even more beneficial.
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Did you know that carbohydrate choices can impact eye health? In a study, individuals who consumed diets comprised of higher-glycemic carbohydrate choices were significantly more likely to have vision loss stemming from age-related macular degeneration.This means swapping higher-glycemic foods (like refined grains, snack foods and beverages with added sugars) for lower-glycemic, higher-fiber choices (like beans and whole grains) is important. On top of promoting healthy blood sugar regulation, beans (canned and dried) are also a good sources of other important eye nutrients like zinc and B vitamins.
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The Bottom Line
Carrots may be the first thing that comes to mind when we think about eye health but they’re just one piece of the puzzle. Foods like sweet potatoes, leafy greens, almonds and oily fish are packed with nutrients like vitamin A, lutein, zeaxanthin and omega-3s, all of which play vital roles in supporting healthy vision. Incorporating a wide variety of these nutrient-rich foods into your diet can help protect your eyes and even slow age-related changes. By eating the rainbow, you’ll be giving your eyes what they need to stay sharp and vibrant for years to come!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health. Office of Dietary Supplements.Vitamin A and carotenoids.Schnebelen-Berthier C, Acar N, Simon E, et al.The ALGOVUE clinical trial: Effects of the daily consumption of eggs enriched with lutein and docosahexaenoic acid on plasma composition and macular pigment optical density.Nutrients. 2021;13(10):3347. doi:10.3390/nu13103347Gopinath B, Liew G, Tang D, Burlutsky G, Flood VM, Mitchell P.Consumption of eggs and the 15-year incidence of age-related macular degeneration.Clinical Nutrition. 2020;39(2):580-584. doi: 10.1016/j.clnu.2019.03.009National Institutes of Health. Office of Dietary Supplements.Zinc.National Library of Medicine. StatPearls.Zinc deficiency.National Institutes of Health. Office of Dietary Supplements.Vitamin E.USDA FoodData Central.Nuts, almonds.American Optometric Association.Dry eye.Zhang AC, Singh S, Craig JP, Downie LE.Omega-3 fatty acids and eye health: Opinions and self-reported practice behaviors of optometrists in Australia and New Zealand.Nutrients. 2020;12(4):1179. doi:10.3390/nu12041179Gupta SK, Trivedi D, Srivastava S, Joshi S, Halder N, Verma SD.Lycopene attenuates oxidative stress induced experimental cataract development: an in vitro and in vivo study.Nutrition. 2003;19(9):794-799. doi:10.1016/s0899-9007(03)00140-0National Institutes of Health. Office of Dietary Supplements.Vitamin C.Rasmussen HM, Johnson EJ.Nutrients for the aging eye.Clin Interv Aging. 2013;8:741-748. doi:10.2147/CIA.S45399Chiu CJ, Milton RC, Klein R, Gensler G, Taylor A.Association between dietary glycemic index and age-related macular degeneration in nondiabetic participants in the age-related eye disease study.Am J Clin Nutr.2007;86(1):180-188. doi:10.1093/ajcn/86.1.180
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health. Office of Dietary Supplements.Vitamin A and carotenoids.Schnebelen-Berthier C, Acar N, Simon E, et al.The ALGOVUE clinical trial: Effects of the daily consumption of eggs enriched with lutein and docosahexaenoic acid on plasma composition and macular pigment optical density.Nutrients. 2021;13(10):3347. doi:10.3390/nu13103347Gopinath B, Liew G, Tang D, Burlutsky G, Flood VM, Mitchell P.Consumption of eggs and the 15-year incidence of age-related macular degeneration.Clinical Nutrition. 2020;39(2):580-584. doi: 10.1016/j.clnu.2019.03.009National Institutes of Health. Office of Dietary Supplements.Zinc.National Library of Medicine. StatPearls.Zinc deficiency.National Institutes of Health. Office of Dietary Supplements.Vitamin E.USDA FoodData Central.Nuts, almonds.American Optometric Association.Dry eye.Zhang AC, Singh S, Craig JP, Downie LE.Omega-3 fatty acids and eye health: Opinions and self-reported practice behaviors of optometrists in Australia and New Zealand.Nutrients. 2020;12(4):1179. doi:10.3390/nu12041179Gupta SK, Trivedi D, Srivastava S, Joshi S, Halder N, Verma SD.Lycopene attenuates oxidative stress induced experimental cataract development: an in vitro and in vivo study.Nutrition. 2003;19(9):794-799. doi:10.1016/s0899-9007(03)00140-0National Institutes of Health. Office of Dietary Supplements.Vitamin C.Rasmussen HM, Johnson EJ.Nutrients for the aging eye.Clin Interv Aging. 2013;8:741-748. doi:10.2147/CIA.S45399Chiu CJ, Milton RC, Klein R, Gensler G, Taylor A.Association between dietary glycemic index and age-related macular degeneration in nondiabetic participants in the age-related eye disease study.Am J Clin Nutr.2007;86(1):180-188. doi:10.1093/ajcn/86.1.180
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health. Office of Dietary Supplements.Vitamin A and carotenoids.Schnebelen-Berthier C, Acar N, Simon E, et al.The ALGOVUE clinical trial: Effects of the daily consumption of eggs enriched with lutein and docosahexaenoic acid on plasma composition and macular pigment optical density.Nutrients. 2021;13(10):3347. doi:10.3390/nu13103347Gopinath B, Liew G, Tang D, Burlutsky G, Flood VM, Mitchell P.Consumption of eggs and the 15-year incidence of age-related macular degeneration.Clinical Nutrition. 2020;39(2):580-584. doi: 10.1016/j.clnu.2019.03.009National Institutes of Health. Office of Dietary Supplements.Zinc.National Library of Medicine. StatPearls.Zinc deficiency.National Institutes of Health. Office of Dietary Supplements.Vitamin E.USDA FoodData Central.Nuts, almonds.American Optometric Association.Dry eye.Zhang AC, Singh S, Craig JP, Downie LE.Omega-3 fatty acids and eye health: Opinions and self-reported practice behaviors of optometrists in Australia and New Zealand.Nutrients. 2020;12(4):1179. doi:10.3390/nu12041179Gupta SK, Trivedi D, Srivastava S, Joshi S, Halder N, Verma SD.Lycopene attenuates oxidative stress induced experimental cataract development: an in vitro and in vivo study.Nutrition. 2003;19(9):794-799. doi:10.1016/s0899-9007(03)00140-0National Institutes of Health. Office of Dietary Supplements.Vitamin C.Rasmussen HM, Johnson EJ.Nutrients for the aging eye.Clin Interv Aging. 2013;8:741-748. doi:10.2147/CIA.S45399Chiu CJ, Milton RC, Klein R, Gensler G, Taylor A.Association between dietary glycemic index and age-related macular degeneration in nondiabetic participants in the age-related eye disease study.Am J Clin Nutr.2007;86(1):180-188. doi:10.1093/ajcn/86.1.180
National Institutes of Health. Office of Dietary Supplements.Vitamin A and carotenoids.
Schnebelen-Berthier C, Acar N, Simon E, et al.The ALGOVUE clinical trial: Effects of the daily consumption of eggs enriched with lutein and docosahexaenoic acid on plasma composition and macular pigment optical density.Nutrients. 2021;13(10):3347. doi:10.3390/nu13103347
Gopinath B, Liew G, Tang D, Burlutsky G, Flood VM, Mitchell P.Consumption of eggs and the 15-year incidence of age-related macular degeneration.Clinical Nutrition. 2020;39(2):580-584. doi: 10.1016/j.clnu.2019.03.009
National Institutes of Health. Office of Dietary Supplements.Zinc.
National Library of Medicine. StatPearls.Zinc deficiency.
National Institutes of Health. Office of Dietary Supplements.Vitamin E.
USDA FoodData Central.Nuts, almonds.
American Optometric Association.Dry eye.
Zhang AC, Singh S, Craig JP, Downie LE.Omega-3 fatty acids and eye health: Opinions and self-reported practice behaviors of optometrists in Australia and New Zealand.Nutrients. 2020;12(4):1179. doi:10.3390/nu12041179
Gupta SK, Trivedi D, Srivastava S, Joshi S, Halder N, Verma SD.Lycopene attenuates oxidative stress induced experimental cataract development: an in vitro and in vivo study.Nutrition. 2003;19(9):794-799. doi:10.1016/s0899-9007(03)00140-0
National Institutes of Health. Office of Dietary Supplements.Vitamin C.
Rasmussen HM, Johnson EJ.Nutrients for the aging eye.Clin Interv Aging. 2013;8:741-748. doi:10.2147/CIA.S45399
Chiu CJ, Milton RC, Klein R, Gensler G, Taylor A.Association between dietary glycemic index and age-related macular degeneration in nondiabetic participants in the age-related eye disease study.Am J Clin Nutr.2007;86(1):180-188. doi:10.1093/ajcn/86.1.180
