Foods and Supplements to Support Eye Health

While no food or supplement can replace medical treatments, certain nutrients and dietary choices can support eye health and may help slow the progression of some eye conditions. Here’s a look at what you should include (or reduce/eliminate) in your diet to help protect your vision and improve your overall health. As always, consult your healthcare provider, especially if you’re currently managing other health conditions.

Key Nutrients for Eye Health

1. Lutein- Found in high concentrations in the macula, these carotenoids help filter harmful blue light and combat oxidative stress.

• Sources: Spinach, kale, collard greens, broccoli, and egg yolks.

2. Omega-3 Fatty Acids- Omega-3s reduce inflammation and support the health of retinal cells, which is crucial for managing both glaucoma and macular degeneration.

• Sources: Fatty fish like salmon, mackerel, and sardines; flaxseeds; chia seeds; and walnuts. Supplement capsules are a more concentrated source of omega-3s.

3. Vitamin C- This powerful antioxidant protects the eyes from free radical damage and may reduce the risk of macular degeneration.

• Sources: Oranges, strawberries, bell peppers, kiwi, and guava.

4. Vitamin E- Vitamin E protects the eyes’ cells from oxidative stress, which can contribute to age-related eye conditions.

• Sources: Almonds, sunflower seeds, hazelnuts, and spinach. If using a supplement, look for natural Vitamin E (d-alpha-tocopherol) for better absorption.

5. Zinc- Zinc plays a crucial role in transporting vitamin A from the liver to the retina, where it produces melanin, a protective pigment in the eye.

• Sources: Oysters, beef, crab, pumpkin seeds, and fortified cereals.

6. Vitamin A and Beta-Carotene- Essential for maintaining a healthy retina and preventing night blindness.

• Sources: Carrots, sweet potatoes, butternut squash, and cantaloupe.

7. Anthocyanins- These powerful antioxidants improve blood flow to the eyes and reduce oxidative stress.

• Sources: Blueberries, blackberries, bilberries, and red grapes.

8. CoQ10- CoQ10 supports mitochondrial function, which is vital for the health of the optic nerve in glaucoma patients.

• Sources: Fatty fish, organ meats, and supplements.

9. Ginkgo Biloba-Ginkgo biloba improves blood circulation to the eyes, which can benefit glaucoma management.

• Supplement: Available in capsule or tablet form; consult your doctor before use.



10. Alpha-Lipoic Acid- This antioxidant supports eye health by neutralizing free radicals and regenerating other antioxidants like vitamin C and E.

• Sources: Spinach, broccoli, and supplements.

Foods to Embrace

Incorporate a variety of the following foods into your diet to optimize health benefits:

• Leafy Greens: Spinach, kale, and Swiss chard are rich in lutein.

• Colorful Vegetables: Carrots, sweet potatoes, and bell peppers are loaded with beta-carotene and vitamin C.

• Fruits: Citrus fruits, berries, and grapes provide antioxidants and vitamin C.

• Nuts and Seeds: Almonds, walnuts, chia seeds, and sunflower seeds supply vitamin E and omega-3s.

• Fatty fish: Salmon, mackerel, herring, sardines, anchovies and tuna are rich in omega-3 and omega-6 fatty acids. Wild caught is best.

• Whole Grains: Brown rice, quinoa, and oats are good sources of zinc and other trace minerals.

Foods to Avoid

Certain foods can exacerbate oxidative stress or inflammation, it’s best to limit or reduce the amount consumed. Examples of foods to limit or reduce would include:

• Refined Sugars and Carbohydrates: High-glycemic foods can contribute to inflammation.

• Processed Foods: These are often high in unhealthy fats and low in beneficial nutrients.

• Excessive Sodium: High salt intake can increase blood pressure, which may negatively affect eye health.

Tips for Maximizing Nutrient Absorption

• Pair fat-soluble vitamins (A, D, E, and K) with healthy fats for better absorption (for example, a salad with olive oil). Pairing certain vitamins and minerals together also helps with better absorption (for example, Vitamin C with Zinc, Magnesium with Vitamin D).

• Steam vegetables like spinach and kale to enhance the bioavailability of lutein.

• Consider supplements for omega-3s, zinc, and lutein if dietary sources are limited.

Lifestyle Habits for Better Eye Health

In addition to a nutrient-rich diet, adopting these habits can further protect your eyes:

• Regular Exercise: Improves blood circulation and reduces pressure in the eyes. Always consult your healthcare provider before beginning a new workout regimen.

• Quit Smoking: Smoking increases oxidative stress and the risk of eye diseases.

• Wear Sunglasses: Protect your eyes from harmful UV rays.

• Routine Eye Exams: Early detection is key to managing glaucoma, macular degeneration, and other eye diseases.