5 Foods That Are Good for Your Eye Health

Along with getting regular exercise and visiting the optometrist regularly, you can also help to keep your eyes healthy by eating well. A study published in 2001 found that certain nutrients were really beneficial to eye health. Nutrients such as zinc, copper, and vitamin C can help to may play a part in reducing the risk of eye-related diseases by as much as 25%. This list of eye healthy foods will help you to keep good eye health and will give you some additional benefits too.


Incorporating fish into your diet could help to reduce the risk of getting eye-related diseases. Fish is rich in omega-3 fatty acids which can protect against things like dry eye. In some cases, eye health has even been known to reverse the effects of dry eye in some people. Oily and cold-water fish are the best such as salmon, tuna, herring, and sardines.


Nuts contain a lot of vitamin E, which can help to slow down the effects of macular degeneration. Much like fish they are also rich in fatty omega 3 acids which protects against age-related eye damage. The great things about nuts is that they are readily available at almost every grocery store and are very cheap to buy. It’s also really easy to incorporate them into your diet. Add them into salads or have them with a breakfast cereal.

Leafy Greens

Leafy green vegetables are full of vitamin C as well as carotenoids. These nutrients are commonly linked with good retinal health, and like nuts they are very easy to incorporate into your diet. Some leafy greens that you could try adding into your grocery basket include kale, spinach, beet greens, romaine lettuce, and swiss chard.


It’s not just an old saying that carrots are good for your eye health. Carrots contain high levels of vitamin A. Vitamin A is a really important vitamin for eye health and in particular the retina. One of the leading causes of blindness in the developing work is a lack of vitamin A. A lack of vitamin A can also be one of the causes of cataracts and macular degeneration.


As the study found back in 2001, zinc can play a big part in helping to reduce eye diseases in later life. Beed contains a lot of zinc and is therefore commonly linked to good long-term eye health. The zinc in beef can help to keep the retina healthy and the softer tissues around the eye. Chicken also contains zinc, however, it does not contain as much as the same portion of beef.

General Eye Heath Tips

As well as eating eye healthy foods, you should also be going to your optometrist for regular checkups. Although these foods can help to prevent some conditions such as a dry eye, it is best to see a professional. If you are experiencing any problems, you should check online for a dry eye Toronto optometrist such as to see if you can book an appointment.