Posted by: OptiVision Eye care in Health, LASIK, Nutrition, Vision

You may want to consider how the food you put in your mouth is impacting your eyes. It isn’t always convenient to change your entire diet for healthier vision, but you can easily strengthen your eyes by following these key points.


You’ve probably heard of them, but you might not be too sure of what actually qualifies as an antioxidant. A wide variety of nutrients including vitamin C, vitamin E, lutein, and beta-carotene are considered to be antioxidants, along with any other substance that reduces the oxidative stress caused by free radicals. Antioxidants build up in the retina where they can neutralize free radicals and prevent them from damaging the cells in your eye by blocking their oxygen supply. Citrus fruits, nuts, avocados, spinach, kale, collards, and broccoli are all fantastic sources of antioxidants.


Although eggs are sometimes warned against for their high cholesterol content, you shouldn’t be worried about having one or two a day – especially because of how beneficial they can be for your eyes. Egg yolks have high levels of lutein and zeaxanthin which can lower the risk of macular degeneration and cataracts. Unless your doctor has told you otherwise, start your day with a healthy and delicious omelet with some other lutein and zeaxanthin-rich foods like kale, spinach, or broccoli.


It’s no secret that fish and other seafood are great sources of essential fatty acids. The Omega-3s found in fish like salmon, herring, and trout can protect you from macular degeneration and have even been used as a remedy for dry eyes. Other seafood like oysters, crabs, and other shellfish contain large amounts of zinc which is a very important nutrient for vision. High levels of zinc are found within the retina where it enables vitamin A to produce an eye-protecting pigment called melanin. Improve your vision by having fish or seafood as your main course for dinner.

Whole Grains & Cereals

Breads and cereals which contain sugars and refined white flours can actually negatively impact your eye health by increasing your risk of developing age-related eye diseases. To protect your eyes, try to consume whole-grain breads and cereals with a high fiber content. Whole grains are high in vitamin E, zinc, and niacin which can all prevent the onset of age-related macular degeneration. The high fiber content in these products can also help control your calorie intake and enable you to eat healthier by making you feel full.

Have any recipes for healthy eyes? Share them with us!