Nutrition and Eyes

Nutrition and Eyes

Healthy Life. Healthy Eyes.

We’ve all heard that eating carrots is good for the eyes. No, your mother wasn’t just making it up. The vitamin A found in carrots and other sources is essential for good vision. But plenty of other nutrients can help you maintain or improve vision, and may even slow the progression of some eye diseases.

Eye-Healthy Vitamins and Nutrients

Foods rich in vitamins A, C and E, beta-carotene and zinc are good for eye health. You’ve probably never heard of lutein and zeaxanthin, but these are increasingly linked to healthy vision. All can help prevent and alleviate debilitating eye conditions.


  • Leafy green vegetables (spinach, kale, collard greens) are high in lutein and zeaxanthin, which studies suggest are essential to healthy eyes and can lower your risk for macular degeneration and cataracts.
  • Citrus fruits (oranges, grapefruits, lemons) deliver the healthy doses of vitamin C your eyes need to function properly.
  • Salmon and other cold-water fish (tuna, halibut, sardines) are rich in omega-3 fatty acids, which are believed to reduce the risk of developing eye disease.
  • Legumes (kidney beans, lima beans, peanuts) are loaded with zinc, which can help protect your eyes from light damage.
  • Carrots and sweet potatoes (plus spinach and butternut squash) contain beta-carotene, which, when combined with zinc and vitamins C and E, may slow the progression of macular degeneration.