13 Foods for Eye Health, According to Experts

5. Oranges 

Vitamin C should really be called vitamin “see” because it has such a profound effect on vision. Like other antioxidants, it helps protect against free-radical damage and may reduce your risk of developing cataracts and macular degeneration. It also helps build collagen, which provides structure for your cornea. You can also get ample doses of C from other citrus fruits, strawberries, kiwi, red bell pepper, cantaloupe and broccoli.

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6. Carrots 

Do carrots help your eyesight? Yes, actually. Carrots are a rich source of beta-carotene, an antioxidant carotenoid that your body converts to vitamin A, which is essential for good vision. Vitamin A helps with the production of both rod and cone cells, which help you see in low-light conditions and see colors. Beta-carotene also helps fend off disease-causing free-radical damage to the eyes. Eating large amounts may lower your risk of diseases like macular degeneration, cataracts and glaucoma. You can get beta-carotene from yellow, orange and red fruits and veggies like sweet potatoes and cantaloupes, as well as dark, leafy greens like kale and broccoli.

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7. Almonds 

Almonds are a great source of vitamin E, an antioxidant that protects the eyes from free-radical damage. Research has also found that people over age 50 who have a high dietary intake of vitamin E — along with vitamin C, zinc and omega-3 fatty acids — have a substantially lower risk of developing age-related macular degeneration. The recommended daily intake of this antioxidant vitamin is 15 milligrams, the amount in about 2 ounces of almonds. Other good sources of vitamin E include sunflower seeds, hazelnuts, vegetable oils, peanuts and peanut butter. 

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8. Salmon

“Getting omega-3 fatty acids matters for maintaining healthy eyes,” says Dr. Sunir J. Garg, a retina surgeon at Wills Eye Hospital in Philadelphia.

A 2021 meta-analysis of studies in the journal Clinical Nutrition examined dietary patterns and the risk of age-related macular degeneration and found that people who regularly ate fish had up to a 29 percent reduced risk of developing a late-stage version of the sight-stealing disease. Aim for two to three servings a week of cold-water fish such as salmon, tuna, sardines, herring, mackerel or halibut.

9. Kale

Kale, spinach and other dark, leafy greens like collard greens and turnip greens are packed with lutein and zeaxanthin, antioxidants that are stored in the eye’s macula, which helps shield it from damaging light. Lutein is especially good at filtering out blue light, which is the kind that emanates from the screens of digital devices. A 2019 meta-analysis in The American Journal of Clinical Nutrition found that for every 10-milligram increase people had in their daily intake of lutein or zeaxanthin, they reduced their risk of developing age-related cataracts by 26 percent.

These antioxidants also appear to help promote blood flow to your eyes. Lutein and zeaxanthin are fat-soluble, so drizzle olive oil onto kale for maximum absorption — and deliciousness.

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10. Tomatoes

Tomatoes contain a quadruple whammy of nutrients that protect eye health: lycopene, which is part of the carotenoid family, as well as the antioxidants lutein, zeaxanthin and beta-carotene. The antioxidants can help protect against UV-induced damage and the development of cataracts. And lycopene may play a role in preventing age-related macular degeneration: A study in a 2022 issue of Frontiers in Nutrition found that people with higher blood levels of lutein and zeaxanthin have a significantly lower risk of developing age-related macular degeneration. Other good sources of lycopene include watermelon, pink grapefruit, papaya and dried apricots.

11. Orange and yellow bell peppers ​

“Bright orange and yellow peppers contain high levels of lutein and zeaxanthin,” says Dr. Rudrani Banik, an integrative neuro-ophthalmologist in New York City and founder of the Eye Health Summit, a global event dedicated to integrative eye health. “These yellow-pigmented nutrients shield the retina from high-energy blue light and can protect against digital eye strain and macular degeneration.” As an added perk for your peepers: These bell peppers are excellent sources of vitamin C, and red bell peppers are rich in beta-carotene, too.

12. Turmeric

Often used in curries, soups and stews, “this bright yellow spice contains an active ingredient, curcumin, which has potent anti-inflammatory properties,” Banik says. Research has found that curcumin may be useful in treating some retinal disorders. Because it has antioxidant properties and anti-inflammatory effects, curcumin has been shown to exert protective effects against dry eye, cataracts, glaucoma, diabetic retinopathy and macular degeneration. The positive effects are so compelling that curcumin consumption was included in a recently developed food pyramid designed to prevent or help treat age-related eye conditions. In addition to incorporating turmeric in soups and stews, you can add small amounts — such as ¼ to ½ teaspoon — into tea or hot milk for a healthy treat, Banik says. 

13. Sweet potatoes​​

The high level of beta-carotene in sweet potatoes makes them another winner for eye health, says Jenna Volpe, a registered dietitian nutritionist from Austin, Texas. And don’t discount purple sweet potatoes, Volpe adds. Their purple antioxidant pigments, or anthocyanins, support the production of new DNA and cell survival, according to a 2015 report in Food & Nutrition Research.

Editor’s note: This story, originally published on Jan. 7, 2019, has been updated to reflect new information.