About Dr Brian Ang

6 of the Best Foods for Eye Health (& How to Future-Proof Your Vision in 2024)

Some of the most beneficial foods for eye health

Worsening eye health is not an inevitable part of aging. You can change your risk trajectory for age-related eye conditions, such as macular degeneration and glaucoma, to your benefit. The first step is to reconfigure your diet to incorporate the following six foods for eye health:

1. Carrots

We all grew up knowing that carrots are good for our eyes, and they don’t disappoint. These sweet and sometimes earthy-tasting veggies are one of the richest sources of beta-carotene, the plant-based building block for vitamin A, the precursor of rhodopsin. Rhodopsin is a photopigment found in the rod cells of your retina that helps you see at night. Without adequate vitamin A, night blindness occurs.

Carrots may also offer protective effects against macular degeneration. A 2019 study suggests that long-term intake of fruits and vegetables rich in provitamin A carotenoid, such as carrots, could significantly reduce the risk of macular degeneration.

2. Citrus Fruits & Berries

Citrus fruits – support healthy vision

Next on our list of foods for eye health are mouthwateringly tart citrus fruits (such as oranges and lemons) and deliciously juicy berries (such as strawberries and blueberries). Their key eyesight-supporting nutrient is vitamin C. As a potent antioxidant, vitamin C protects your eyes against UV-induced oxidative damage. This may explain why multiple studies have found an association between vitamin C intake and a lower risk of macular degeneration and glaucoma.

Citrus fruits and berries aren’t just rich in vitamin C; they also contain folate, the natural form of vitamin B9. Folate helps lower homocysteine levels in the blood, reducing the risk of eye diseases like macular degeneration and glaucoma. Let’s explore the next item on our list: dark green leafy vegetables.

3. Dark Green Leafy Vegetables

Dark green leafy vegetables, such as spinach, brussels sprouts, and broccoli, are packed with folate and other essential nutrients. Folate helps convert homocysteine into methionine and cysteine, reducing elevated homocysteine levels that are a risk factor for various eye diseases.

These leafy greens are also rich in lutein and zeaxanthin, two key nutrients for eye health. Lutein and zeaxanthin are carotenoids that promote optimal eye health by neutralizing reactive oxygen species and filtering out blue light. Eggs are another excellent source of these nutrients.

4. Eggs

Eggs contain a significant amount of lutein

Eggs are a highly bioavailable source of lutein and zeaxanthin, which are crucial for eye health. These carotenoids help promote optimal eye health by:

– Neutralizing reactive oxygen species that can damage DNA.

– Acting as “internal sunglasses” that absorb and filter out blue light, preventing the formation of radiation-induced free radicals.

A 2020 study concluded that regularly eating a moderate number of eggs—about 2 to 4 weekly—significantly reduces the risk of developing macular degeneration.

5. Fatty Fish

Fatty fish, such as salmon and tuna, are rich in docosahexaenoic acid (DHA), a type of omega-3 fatty acid. DHA supports vision in two primary ways: it helps maintain the structural and functional properties of the retina and is vital for efficient transmission of electrical signals between nerve cells and the brain.

Research consistently links diets rich in long-chain omega-3 fatty acids with long-term benefits for eye health and a reduced risk of macular degeneration and glaucoma.

6. Nuts & Seeds

Nuts and seeds promote healthy vision

In addition to their rich omega-3 fatty acid content, nuts and seeds contain three more nutrients essential for eye health:

  • Zinc: Supports night vision, scavenges free radicals, and regulates synaptic transmission to the brain.
  • Magnesium: Promotes healthy blood flow and lowers oxidative stress in the eyes.
  • Vitamin E: A potent antioxidant that eliminates free radicals in the eyes and works synergistically with vitamin C to support eye health.

Why Food Alone May Not Be Enough for Your Eye Health

Even if you’re eating all the best foods for eye health as part of a well-balanced diet, you might still fall short of truly preserving and protecting your vision. Here’s why:

1. Dosage: For instance, an egg provides approximately 200 to 1,000 micrograms of lutein, far from the recommended 10 milligrams daily. To fully reap the benefits, you’d need to eat 10 to 50 eggs daily—an unreasonable amount by any standards. Research suggests the average adult only gets 1 to 2 mg of lutein daily from food.

2. Bioavailability: With age, your body’s absorption of micronutrients like vitamin B12 and folate declines, leading to deficiencies. Any nutritional supplement you take must be highly bioavailable for efficient absorption and utilization.

3. Nutrients You Can’t Get from Food: Some essential nutrients for vision, such as natural botanical extracts like ginkgo biloba, saffron, and grape seed, are not typically found in a balanced diet. These ingredients can increase ocular blood microcirculation, support glucose metabolism, improve macular function, and promote optic nerve health—vital aspects of vision.

Leaves of Gingko Biloba

What It Takes to Truly Preserve Eye Health As You Age

To truly preserve and protect eye health as you age, you need to supplement with clinically dosed vision nutrients—bioavailable vitamins and natural plant extracts—in addition to eating a healthy and balanced diet.

The eye health nutrients to look into supplementing include:

  • Bilberry
  • Ginkgo biloba
  • Grape seed
  • Saffron
  • L-Methylfolate
  • Methylcobalamin
  • Nicotinamide
  • Lutein & Zeaxanthin

Instead of taking these separately, consider taking Nutravision. Nutravision is a science-backed eye health supplement enriched with all these ingredients in one convenient, power-packed capsule. This groundbreaking formula provides what nutritious foods cannot, making Nutravision the perfect solution for those looking beyond diet to safeguard their eye health.

Prioritize your eye health today.


Prevent Glaucoma Blindness: The Best Top-Rated Nutrients

Nutravision - #1 eye doctor recommended proven eye formula. The 10 most powerful and pure ingredients for glaucoma and macular degeneration.

You might also Like

Leave a Comment

Please enter your comment!
Please enter your name here

Unlock Your Free Guide to Proactive Glaucoma Care

Revealed! The 5 Key Pillars - simple, proven strategies and natural techniques that you can implement immediately to optimize your glaucoma care and preserve vision.