Eating for Good Eye Health

shutterstock_112450574A diet rich in the right nutrients can protect two of our most prized, and fragile, possessions: our eyes. The following list of eye-healthy foods can strengthen your eye function and even help you fight the development of certain eye diseases.

Greens and Veggies

Leafy greens like spinach, kale and collard greens are an excellent source of eye-healthy antioxidants like lutein and zeaxanthin. These antioxidants help to protect and maintain healthy cells in the eyes, reducing the risk of developing chronic eye diseases like macular degeneration and cataracts. Other vegetables are also important for good eye health. Vegetables like Brussel sprouts and green peppers are an excellent source of vitamin C, another antioxidant that fights free radicals in the body that lead to the deterioration of eye and body tissues.

Oily Fish

Oily fish such as salmon, tuna, mackerel, trout and sardines are an excellent source of omega-3 fatty acids, which are acids found in the retina of the eye. Replenishing omega 3s in our body by eating these foods aids in the prevention of dry eyes, macular degeneration and cataracts. Salmon is also a rich source of vitamin D, which helps prevent age-related eye conditions that lead to deteriorating vision.

Citrus Fruits

Oranges, lemons, grapefruits and other citrus fruits have high levels of vitamin C, another vision aid found in food. Vitamin C prevents or delays the formation of cataracts as well as macular degeneration by maintaining our body’s connective tissue, including the collagen in our eye’s cornea. It also strengthens the blood vessels in the eyes. In addition to these benefits, it helps to regulate intraocular pressure (the pressure in the eye), which can protect the eyes against glaucoma.


Egg yolks are a great source of lutein, zeaxanthin and zinc, all of which reduce the risk of macular degeneration. And since the lutein found in eggs is more bioavailable (which means the body can absorb it more easily) than other sources of lutein, this antioxidant has a more direct shot at bolstering our eye function. Eggs are also an excellent source of vitamin A, a vitamin that can help prevent night blindness and dry eyes.

Nuts and Seeds

Nuts such as almonds are eye all-stars as they are rich in vitamin E, which slows macular degeneration and the formation of cataracts by preventing free radicals in the body from breaking down healthy tissues. Pistachios also contain vitamin E as well as the eye-healthy antioxidants lutein and zeaxanthin. And these nuts, along with walnuts, are rich in omega-3 fatty acids, which prevents high intraocular pressure and glaucoma, among other eye health problems.

Do you have more questions or concerns about your eye health? Why not put your mind at ease with a consultation with one of our qualified eye surgeons at Eye Q Premium Laser? Contact us today by calling (780) 429-2015.