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Your diet has a significant impact on your vision and overall eye health.
Eating the proper nutrients helps reduce your risk for eye diseases such as:
These eye conditions tend to affect older adults. In general, many age-related diseases occur from long-term oxidative stress.
Oxidative stress occurs when your body collects excess free radicals. This process creates an imbalance between free radicals and the antioxidants that neutralize them. It also quickens the aging process and increases inflammation.
Your body generates free radicals from normal metabolic processes.
However, there are external sources that contribute to free radical production, including:
Vitamin and mineral deficiencies affect approximately two billion people worldwide.9
The most common deficiencies include:
Consuming powerful antioxidants and other nutrients is an excellent way to combat free radicals and protect your eye health.
There are many benefits to adding these nutrients to your diet:
Beta-carotene is an orange pigment found in many fruits and vegetables. Your body converts beta-carotene into vitamin A.
This antioxidant protects your corneal health and prevents dry eyes.
A combination of beta-carotene with vitamin C, vitamin E, zinc, and copper could slow the progression of macular degeneration.10 A deficiency in vitamin A may cause night blindness.
Vitamin C is a powerful antioxidant that assists with essential functions such as:
Increasing vitamin C in your diet helps:
Vitamin E is an antioxidant that we can only get through our diets. The vitamin may play a role in delaying the onset of cataracts and reducing your risk of macular degeneration.
Lutein and zeaxanthin are highly pigmented antioxidants that protect your eyes from blue light damage.
The macula contains high concentrations of lutein and zeaxanthin. These pigments protect the macula from oxidative damage that can lead to macular degeneration.
Research suggests these nutrients also reduce the risk of cataract formation.11 Lutein and zeaxanthin give certain foods their natural yellow or orange color.
Zinc is a mineral that helps your body metabolize vitamin A.
Your retina contains high concentrations of zinc. This mineral enables you to maintain normal night vision. It also plays a role in macular degeneration prevention.
Selenium is another mineral that has antioxidant properties. It may protect your eyes from macular degeneration.
Omega-3s are essential fatty acids. Our bodies do not produce essential fatty acids, so we have to include them in our diets.
Some studies suggest that natural sources of omega-3 fatty acids may reduce the risk of progression in macular degeneration patients.12
Omega-3s also combat inflammation associated with dry eyes.
They help prevent:
These compounds can reduce your risk of glaucoma. Flavonoids may also play a role in reducing oxidative stress related to diabetic retinopathy.
To defer the effects of age-related eye diseases as much as possible, avoid free radical sources, and make healthy dietary changes. Although vitamin supplements are helpful, getting nutrients from a natural food source is best.
In general, brightly colored fruits and vegetables are very nutritious.
If you want to include eye-healthy nutrients into your diet, try eating more of these foods:
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