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Best Food Choices for Optimal Eye Health

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Aging is not the only reason for declining eyesight – our lifestyle and food choices can play a significant role in maintaining healthy vision. To maintain healthy eyesight, one can do a lot more than just devour carrots. The following are some foods that are highly recommended by multiple optometrists.


Seafood, such as fish, oysters, and crab are among the top most recommended foods for healthy eyesight. Consuming certain kinds of fish, such as tuna, salmon, trout, herring, sardines, and anchovies is encouraged. This is because these species of fish have high levels of omega-3, which is quite beneficial for healthy eyes.

Moreover, oysters and crab contain high levels of zinc that are proven to be an essential mineral for eye function.

Nuts and Seeds

Nuts and seeds contain high levels of vitamin E and omega-3 fatty acids; hence, their intake is greatly encouraged. When it comes to nuts, walnuts, pistachios, almonds, and peanuts are particularly recommended, as they are rich in omega-3 and vitamin E. Meanwhile, munching on sunflower seeds is a great way to take in necessary levels of zinc and vitamin E.

Citrus Fruits

Since citrus fruits contain high levels of vitamin C, the intake of fruits, such as oranges, grapefruits, lemons, and berries are encouraged over all else. Sufficient intake of these fruits may also reduce the risks of cataracts and macular degeneration.

Moreover, papaya, strawberries, and tomatoes are also excellent sources of vitamin A and C.


All kinds of legumes, especially black-eyed peas, kidney beans, lima beans, and lentils are a great source of zinc and other essential minerals that are necessary for healthy eye function.

Zinc helps protect your eyes from harmful light, while bioflavonoids, found in numerous legumes, reduce the risk of macular degeneration through the protection of retina.

Green Leaves and Vegetables

Apart from carrots, other vegetables are also crucial for healthy eyesight. For instance, kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, and Brussels sprouts are considered great sources of Lutein and Zeaxanthin.

Moreover, sweet potatoes and avocados are also advised with these greens.


At times, people have no or low preference for some of the crucial food items above, or it might be due to certain health issues that strictly prohibit people from adding certain foods to their diet. Regardless of the specific reason, nutritional supplements can significantly help fulfill the necessary mineral requirements.

For instance, fish oil, flaxseed oil, and black currant seed oil tend to be the ideal supplements that contain all the essentials minerals required for healthy eyes. Moreover, certain eye supplements are prescribed for age-related eye complication, such as macular degeneration. These supplements help prolong the matter as much as possible.


Eventually, eyesight is a blessing that we should look after. Even though preventive measures are always better than curative measures, it is highly recommended to always get your eyesight checked at least once in two years to know any possible problems and the required amounts of food intake.

Written by Total Focus

At Total Focus Optometry, we’ve spent the last 70 years building meaningful relationships with our patients and their families. From routine eye exams to contact lens fittings we offer our patients a variety of services to meet their eye care needs.

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