Nutrition and the Eyes


What you eat can impact how you see!

Eating a diet rich in fruits and vegetables is a crucial component to keeping your eyes healthy and your vision strong.  There is more and more research that shows the potential powerful impact of certain nutrients on our eyes. The table below summarizes some of the key things we should be trying to eat daily and how they can help our vision!




Vitamin A

May prevent night blindness & dry eyes

Spinach, Kale, Sweet Potatoes,
Mangoes, Milk, Eggs

Vitamin C

May reduce risk of macular degeneration & cataracts

Oranges,  Strawberries, Grapefruit, Kale, Broccoli, Bell Peppers

Vitamin D

May reduce risk of macular degeneration & cataracts

Oranges, Orange Juice, Milk,
Mushrooms, Eggs, Cheese

Vitamin E

May reduce risk of advanced AMD

Almonds, Hazelnuts, Sunflower Seeds


May slow macular degeneration

Carrots, Sweet Potatoes, Spinach, Kale

Bioflavonoids (Flavonoids)

May protect against cataracts and macular degeneration

Berries, Grapes, Apples, Cherries, Citrus Fruits, Legumes

Omega 3 Fatty

Helps with dry eyes

Avocadoes, Flaxseed, Walnuts


May help protect your eyes from blue light
May reduce risk of macular degeneration

Lettuce, Carrots, Tomatoes, Squash, Watermelon, Grapefruit, Apricots


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