Nutrition for Eye Health

Image of a woman holding lemons to her eyes and smiling.

Eating right is essential for keeping your body healthy. This is as true for your eyes as it is for your heart. A diet that is rich in fresh fruits, vegetables and whole grains, and is low in saturated fat, can reduce your risk of heart disease. This will also keep your arteries healthy, so they can continue to supply your eyes with oxygen-rich blood.

In addition to eating an overall healthy diet, though, some foods in particular are excellent for your eye health.

Green, leafy vegetables. Kale, spinach, collards and other leafy greens are all high in lutein and zeaxanthin. These nutrients may reduce the risk of chronic eye diseases such as age-related macular degeneration (AMD) and cataracts. These nutrients are also found in broccoli, corn, eggs and peas.

Cold-water fish. Salmon, halibut and tuna are all rich in omega-3 fatty acids, a healthy fat that may reduce your risk of developing AMD. If you are vegetarian, walnuts and ground flax seeds will provide some types of omega-3 fatty acids, but you may need to take microalgae supplements to obtain DHA omega-3s.

Citrus fruit. Oranges, grapefruit, tangerines and lemons are all high in vitamin C. This antioxidant is essential for healthy eyes and may slow down the formation of cataracts and onset of AMD. You can also obtain vitamin C from other foods, including peaches, red peppers, strawberries and tomatoes.

Legumes. Black-eyed peas, lima beans, kidney beans and peanuts are all rich in zinc. This mineral, which is found in the eye in high concentration, may help prevent your eyes from being damaged by light. Zinc is also found in lean red meat, poultry, milk and whole grains.

Nuts. Almonds, pecans and other nuts are rich in vitamin E, a nutrient that may slow the progression of AMD and may prevent the formation of cataracts. You can also find vitamin E in avocados, spinach, sunflower seeds and whole grains.

Carrots. Rich in beta-carotene, carrots keep your night vision working properly. This nutrient is also found in other orange-colored fruits and vegetables, such as apricots, cantaloupe and sweet potatoes.

To learn more about protecting your eye health, contact us today.

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Reviews From Our Satisfied Patients

  • "Dr. Michael Houseman took great care of my 92-year-old father, who can't hear very well at all, and who gets confused easily. He was very patient and kind, and spent extra time giving him the best prescription possible. When we went to get glasses, they were able to cut the lenses in house, very affordably."
    Mark Berg
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  • "What fan can I say? If you need prompt, professional eye care, Garden City Optometrists is where you need to go for the best eye care in Southwest Kansas...they'll keep an eye out for you. (:-) Art Gomez, Scott City, Kansas"
    Art Gomez
  • "This place has been in operation for more than 100 years, so they must be doing something right. That "something" is prompt, professional service. I've never had to wait long for an appointment or to be seen once I arrive at the office. The staff knows what they're doing, and I've never walked away unhappy."
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  • "I was shopping for my third set of glasses from Garden City Optometrists. The entire staff got in on the experience, showing me frames that they thought would work well for me. We didn't find exactly what I was looking for, so they ordered some more examples. I've had nothing but great experiences with all of the doctors and staff here. See you guys in a few days for my new frames!"
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