Eye-Friendly Nutrients and Best Foods for Eye Health

Let’s look at some of the nutrients your eyes need to work properly and explore

where to find them in foods.

Lutein and Zeaxanthin

These are carotenoids located in the yellow spot of the human retina, or macula, which work together to maintain optimal vision and eye health. Macular carotenoids are responsible for absorbing blue light and filtering out high-intensity short-wavelength lights. They have antioxidant properties that protect vulnerable parts of your eye from oxidative stress. As such, maintaining optimal levels of macular carotenoids can prevent development of cataracts as well as macular degeneration. While they are available in supplements, lutein and zeaxanthin are easily incorporated into your diet, primarily by way of orange and yellow plant foods like carrots, sweet potatoes, cantaloupe, and bell peppers.

Omega-3 Fatty Acids

Omega-3 fats are anti-inflammatory and protective against the development of age-related macular degeneration. One omega-3, DHA, is especially critical for eye health. It’s found in large amounts in the tissues of your retina and plays a role in a number of important eye functions. Your body can make DHA from ALA (found especially in flax and chia seeds), although not everybody converts ALA to DHA with equal efficiency. Direct dietary sources of DHA include fish (for those who eat it), as well as dietary supplements (which are available as fish oil, krill oil, as well as algae-based vegan versions). For an algae-based DHA that’s combined with a number of other critical nutrients that are critically important for plant-based eaters, check out Complement Plus, here.

Vitamin C

This water-soluble vitamin is an important structural component of blood vessels that run throughout your body, including in your eyes. In fact, much like the macular carotenoids and DHA, vitamin C is found in the tissues of your eyes, indicating its importance in vision. Vitamin C plays a critical role in immune health, collagen production, and is a natural antioxidant. It can also regenerate other antioxidants like vitamin E. You can find Vitamin C in numerous plant foods, such as citrus fruits, bell peppers, broccoli, and tomatoes. For more on vitamin C, click here.

Vitamin E

This fat-soluble vitamin also has potent antioxidant properties, especially in the eyes. Vitamin E improves vasodilation, and therefore blood pressure, which reduces strain on the blood vessels in your eyes. Some of the best dietary sources of vitamin E include almonds, peanut butter, and sunflower seeds.

Beta carotene

This pigment carotenoid is found primarily in orange and yellow plant foods, as well as some leafy greens, and is turned into vitamin A by your body. Vitamin A is crucial for eye health and optimal vision, and reduces the risk for developing macular degeneration. It’s an essential component of rhodopsin, a protein that absorbs light in the retinal receptors of your eyes. It’s much better to get your beta carotene from foods rather than from supplements. Unlike supplements, fresh vegetables and fruits contain the whole spectrum of carotenoids that help maintain eye health, healthy mucus membranes, and immunity. These include alpha-carotene and beta-cryptoxanthin, as well as beta-carotene.

Zinc

Zinc may be helpful in preventing macular degeneration and preventing worsened loss of vision. Researchers believe it may prevent cellular damage in the retina. Beans, nuts, and whole grains are excellent plant-based sources of zinc.

Best Foods for Eye Health

iStock.com/PeopleImages

“I can see clearly now the rain is gone/
I can see all obstacles in my way/
Gone are the dark clouds that had me blind/
It’s gonna be a bright (bright)/
Bright (bright) sunshiny day.”
– Johnny Nash

Incorporating many of the top vision-supporting nutrients may be as easy as adding a few foods into your regular routine. Here are 12 of the best foods for eye health, including the eye-healthy nutrients they can offer.

1. Tomatoes

The average tomato provides one-third of your RDA for vitamin A and vitamin C. Enjoy sliced tomatoes on sandwiches, diced tomatoes in homemade salsa, or roasted tomatoes as a side dish.

2. Sweet Potatoes

One cup of cooked, baked sweet potato provides 769% of your daily vitamin A and 65% of your vitamin C needs. Sweet potatoes are delicious baked, mashed, or cubed and roasted with seasoning.

3. Avocado

An average avocado contains 21% of your vitamin E, 33% of your vitamin C, and 9% of your zinc needs for the day. Avocados make a great topping for whole-grain toast or crackers, can be made into a luscious guacamole, or add cubes into a breakfast tofu scramble.

4. Carrots

One cup of chopped raw carrots will meet 428% of your daily vitamin A requirements, as well as 13% of your daily vitamin C needs. Enjoy carrot sticks raw with a side of hummus, grated into a mixed green salad, or roasted in the oven.

5. Asparagus

A ½ cup serving of cooked asparagus contains 18% of your daily vitamin A and 12% of your daily vitamin C needs. Asparagus spears are tasty drizzled with a little extra virgin olive oil and roasted in the oven, or blanched and chopped into a casserole.

6. Grapefruit

One-half of a grapefruit provides 28% of your daily vitamin A and 64% of your daily vitamin C needs. Grapefruit is a popular breakfast side dish or can be peeled and cubed into a juicy fruit salad.

7. Lentils

One cup of cooked lentils will provide 17% of your daily zinc requirement. Lentils can be cooked and sprinkled on top of cold salads, added to soups, or used to make homemade veggie burgers.

8. Flaxseeds

One tablespoon of ground flaxseed provides two grams of the omega-3 fatty acid, ALA. Sprinkle ground flaxseed on oatmeal, into a plant-based yogurt, or mix it into smoothies and muffin batters.

9. Spinach

One cup of cooked spinach will provide 377% of your vitamin A and 29% of your daily vitamin C needs. Cooking spinach also boosts its vitamin E content to 19% of your daily needs and will provide 9% of your zinc requirements. It’s also a great source of the carotenoids lutein and zeaxanthin. Enjoy spinach steamed and drizzled with your favorite sauce, or wilted with a little garlic and nutritional yeast.

10. Black-eyed peas

One cup of cooked black-eyed peas offers 20% of your daily zinc needs. Black-eyed peas work well in tabbouleh, on top of mixed green salads, or in veggie burgers.

11. Broccoli

One cup of raw broccoli florets contains 135% of your daily vitamin C. The same serving size of cooked broccoli will provide 84% of your daily vitamin C needs, as well as more than half of your daily requirement for vitamin A. Broccoli is also a good source of lutein and zeaxanthin. You can dip raw broccoli florets into hummus or bean dip, saute it into stir-fries, or roast it in the oven.

12. Bok Choy

One cup of shredded bok choy can meet between 35-50% of your daily vitamin C requirements. Bok choy can be added to soups or even grilled.

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