Food and Vitamins that Promote Eye Health and Prevent Vision Loss

Happy women holding orange slices over their eyes

Do you know that old saying, you are what you eat? Well, it seems like science is proving that it’s more true than ever. The foods you eat can directly help or hinder your health. Many people have begun to even treat food as medicine, recommending particular foods and nutrients to promote good health and ward off specific conditions.

When it comes to taking care of your ocular health, it turns out that a good diet can work wonders to keep your vision sharp. Here are five essential nutrients that contribute to eye health and the foods where you can find them.


Vitamin A

The link between vitamin A and good vision is one of the myths about eye health that actually has a grain of truth to it. During World War II, the British claimed that their soldiers were able to shoot down German planes in the dark because eating carrots improved their night vision. Though they turned out to be using radar technology, it is true that vitamin A supports good vision.

Your eye uses vitamin A in the process that turns light into a signal that your brain can understand. Get a hearty dose of this nutrient by eating carrots, spinach, and kale.



Lutein and its sister nutrient zeaxanthin are known as macular pigments. These pigments are found in the center of your retina. Scientists believe that they work as a natural sunblock for your eyes and may even protect against the harms of blue light from your cellphone screen.

Get your daily dose of lutein by eating swiss chard, green peas, spinach, and pistachios.



Omega-3 Fatty Acids

Omega-3 fatty acids boast a variety of health benefits, from aiding in heart health to giving you shiny hair and healthy skin. It turns out, those little powerhouses can also give your ocular health a boost. Omega-3’s have been shown to relieve symptoms of dry eye disease and to prevent diabetic retinopathy.

Load up on omega-3 fatty acids by piling your plate high with oily fish, such as salmon.


Vitamin E

Vitamin E is a fat-soluble antioxidant that is found in high concentrations in your retina. Vitamin E deficiency can lead to blindness, and taking vitamin E supplements may help to prevent cataracts. 

Make sure you’re getting enough vitamin E by snacking on sunflower seeds and almonds while also cooking with vegetable oils.



Your eyes are chock full of the essential antioxidant zinc. Zinc functions as part of the process of creating pigments in your retina. A zinc deficiency may lead to night blindness. Zinc may also slow the process of macular degeneration.

To add more zinc to your diet, chow down on oysters, pumpkin seeds, and peanuts. Your next eye exam results just might surprise you!


About Eyelux Optometry

Located in the San Diego community of 4S Ranch, Eyelux Optometry proudly offers eye exams and eye healthcare services to patients in Rancho Bernardo, Rancho Penasquitos, Rancho Santa Fe, Poway, and other neighboring communities. Eyelux Optometry offers designer eyeglasses, sunglasses, and contact lenses to serve your visual needs. It also specializes in corneal refractive therapy and digital retinal imaging. Visit Eyelux Optometry for your eye care needs.