Are you eating the right foods to keep your eyes healthy? Much of what we put on our plate influences the health of our vision. Beyond a few carrots sticks, there are many more foods that can help to boost the health of your eyes. Nutrients such as vitamin C and E, omega-3 fatty acids, lutein, and zinc are just a few of many that can help strengthen your eyes during the aging process, and fight off ailments such as cataracts and macular degeneration.

The next time you look at what’s on your plate, consider including some of these foods that promote healthy eyes.

Green Leafy Vegetables

We’re always told to eat up our greens, and it’s time to listen! Not only are they great for the body, but they’re also packed with the nutrients that help your eyes stay strong and focused. Greens, such as spinach, kale, and collard greens are good choices that are packed with lutein and zeaxanthin, which help fight off cataracts and macular degeneration. Avocados and broccoli are great for this, too.

Cold Water Fish

Fish found in cold water contain a healthy dose of omega-3 fatty acids, which help lubricate the eyes and ward off disease. So the next time you’re at the grocery store, look for salmon, sardines, tuna, and mackerel to add to the dinner table. If you’re not a fan of fish, you can also obtain this by taking a fish oil supplement from your local health food store.


Eggs contain a rich source of minerals that benefit the body in many ways. They also contain lutein and vitamin A, which help prevent dry eyes and night blindness.


Nuts are a great snack to keep on hand and one that will benefit your eyes much more than any of junk food snacks. Walnuts, almonds, and pistachios all are rich in omega-3 fatty acids and vitamin E that strengthen the health and function of your eyes.


Legumes, such as kidney beans, lentils, and black-eyed peas each have bioflavonoids and zinc in them. These nutrients helps protect the retina of the eye and also wards of development of cataracts and macular degeneration

Next time you’re at the grocery store, start thinking about what foods can help boost the health of your eyes. Foods such as these taste great, fuel your body, and can help keep your eyes strong and healthy.