Supporting Eye Health Through Nutrition

Our eyes are important sensory organs that allow us to visually navigate through the world around us, including the ability to see the food we enjoy. Varying factors that are known to affect eye health include aging, injuries, or chronic health conditions.^1,2 Research suggests that nutrition has also been shown to significantly impact eye health.^1,2,3,4 Consuming vitamins, minerals, and antioxidants plays a role in improving and preventing eye-related conditions. Here are some key nutrients to focus on in your diet:

• Lutein and Zeaxanthin: These carotenoids act as antioxidants that may reduce chronic eye disease risk. Food sources include green leafy vegetables such as kale, spinach, and other yellow, orange pigmented fruits and vegetables including corn and tangerines.⁴
   
• Omega-3 Fatty Acids: Research shows that this heart healthy fat helps tear production, reduces dry eyes, and overall contribution to optimal retinal function and development. Because it is an essential fatty acid, it cannot be produced by the body and must be obtained through the diet such as salmon, tuna, and chia or flaxseeds.^3,4
   
• Vitamin C: This antioxidant may lower the risk of cataract development and help maintain blood vessel health in the eyes. Food sources include varying citrus fruits such as oranges, limes, berries, and cruciferous vegetables such as broccoli and Brussels sprouts.^2,4
   
• Vitamin E: Evidence suggests that this antioxidant plays a role in reducing macular degeneration risk by protecting the integrity of eye cell membranes from oxidative damage. Food sources include nuts, sweet potatoes, and plant oils such as safflower, almond, and wheat germ.^1,2,4

• Zinc and Vitamin A: These two nutrients have a synergistic relationship in which Vitamin A contributes to maintaining clear vision by aiding the cornea and retina, while zinc plays a role in converting vitamin A to its most functional form to produce the eyes’ protective pigment called melanin. ^2,4 Food sources of Vitamin A include sweet potatoes, kale, and organ meats such as beef and chicken, while zinc can be found in seeds such as pumpkin, sunflower and shellfish such as oysters and shrimp.^2,4

While aging, injuries, and chronic health conditions such as diabetic retinopathy, age-related macular degeneration, and glaucoma are most known to affect eye health, research recognizes the proactive measures of nutrition as prevention when supporting eye health.^1,2

At Bastyr Clinics, we can support your nutritional journey for eye health by:

• Exploring different foods and recipes that promote healthy vision
• Offering nutritional guidance with evidence-based dietary recommendations rich in vitamins, antioxidants, and minerals that support eye health
• Collaborating on ways to create a balanced and nutrient-dense plate that nourishes vision
• Creating sustainable and personalized nutritional goals that emphasize whole-food nutrition and mindful eating to support optimal eye function

Call us today to schedule an appointment at one of our clinics:

• Bastyr Center for Natural Health – Seattle: (206) 834-4100
• Bastyr University Clinic – San Diego: (858) 246-9730

Author information - Alyssa Jane (AJ) Villena is a graduate student in the Master of Science in Nutrition with Didactic Program in Dietetics at Bastyr University in Kenmore, Washington. After receiving her M.S. in 2026, she will continue to complete a dietetic internship and national exam to pursue her ambition of becoming a Registered Dietitian Nutritionist. AJ is passionate about providing care for underserved populations and enjoys supporting her community by volunteering in clinics, food banks, and supporting the clinical nutrition team at her nearby hospital. With a background in clinical and food service, AJ strives to reduce health disparities in her community through nutrition in a way that is safe, sustainable, and empowering.

References

1. Khoo HE, Ng HS, Yap WS, Goh HJH, Yim HS. Nutrients for prevention of macular degeneration and eye-related diseases. Antioxidants (Basel). 2019;8(4):85. doi:10.3390/antiox8040085
2. Murkey SP, Agarwal A, Pandit P, Kumar S, Jaiswal A. Unveiling the spectrum of ophthalmic manifestations in nutritional deficiencies: a comprehensive review. Cureus. 2023;15(12):e50311. doi:10.7759/cureus.50311
3. Marana EyeCare. Nutrition for the eyes: a wellness guide to visual health. Marana EyeCare website. https://www.maranaeyecare.com/blog/nutrition-for-the-eyes-a-wellness-guide-to-visual-health.html. Accessed June 8, 2025.
4. American Optometric Association. Diet and nutrition. AOA website. https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition. Accessed June 8, 2025.