Nutrition for Healthy Eyes

Filed to: October 25, 2017 Added 7 years ago
Prior to Optometry school, I received my Bachelor’s Degree in Nutritional Science from The University of Connecticut. It was during this time that I began to understand the importance of the correlation between nutrition and a healthy body.  You’ve probably heard the expression, “you are what you eat,” and it is very true. Proper nutrition is critical to maintaining overall good health, as well as good eye health. Research suggests that antioxidants combined with important nutrients improve eye health and may significantly reduce the risk of cataracts and macular degeneration. I believe that incorporating the following foods into your diet will help you maintain good eye health and preserve vision throughout your lifetime. As you probably already know, exercising regularly and eating a healthy diet are very important to your overall health. What you may not know, is that they are equally important for your eye health.  As a reminder, be sure to eat plenty of fruits and vegetables and try to substitute fish for red meat a few times per week. You may be able to do even more to protect your vision by taking a daily supplement. Experts suggest that high quality eye and vision supplements should contain a minimum of the following ingredients for optimal benefit:

Vitamin C: 250-500 mg
Vitamin E: 400 UI
Vitamin B Complex
Copper: 2mg
Zinc: 5-40 mg
Folic acid: 400 mg
Omega-3 Fatty Acids: 2000mg

Food Sources: 1.)  Carrots, sweet potatoes, spinach, kale, and butternut squash contain beta carotene, which helps to prevent macular degeneration.  

2.) Tea, red wine, citrus fruits, berries, cherries, and soy contain bioflavonoids, which protect against cataracts and macular degeneration.

3.) Cold water fish such as salmon and mackerel as well as walnuts and flaxseeds contain Omega 3 fatty acids, which help with dry eyes and macular degeneration.

4.) Beef, oysters, Dungeness crab, and turkey (dark meat) contain zinc, which in combination with Vitamin A can reduce the risk of night blindness and macular degeneration.

Additional Resources: is a USDA-sponsored website that offers credible information to help you make healthful eating choices.

American Optometric Association, AOA, Diet & Nutrition:

I look forward to seeing you soon during your next eye examination and don’t be surprised if I ask you if you’re eating your leafy greens.
Optometry at the Shops
602 The Shops At Mission Viejo, Mission Viejo, CA 92691