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Top Foods to Eat for Your Eye Health Maple Eye and Laser Center would like to provide advice on the foods that you should be eating to improve your eye health. Call us at (914) 948-5157.

Top Foods to Eat for Your Eye Health

eye problem

Our vision is one of our most important senses and because of this, we need our eyes to be as healthy as possible. However, our actions play a significant role in making this possible. The truth is that eye health isn’t just down to genetics or coincidence. Maintaining a healthy lifestyle is an important part of keeping our eyes in good condition and functioning optimally. This means choosing the right diet to keep our eyes healthy right now and to help reduce the risk of eye problems in the future. Here are some of the top foods that you should include in your diet to keep your eyes healthy and vision clear.


Studies have shown that omega-3 fatty acids are crucial for healthy eyes. Fish are a great source of Omega-3, which is found in the gut and body tissue of oily varieties such as tuna, mackerel, salmon, sardines, and anchovies. Additional oil in your diet can also help you to avoid a common eye condition called dry eye. Dry eye can occur when there’s a problem with the composition of your tear film (which contains a blend of oil, protein, and water).

Raw red peppers

Did you know that bell peppers are a good source of vitamin C? And since heat breaks down vitamin C more easily, raw red bell peppers can pack a nutritional punch and benefit your eye health. This is because vitamin C helps to form collagen – a protein that provides structure to the eyes and that could lower your risk of developing cataracts.

Nuts and seeds

Nuts and seeds are also rich in omega-3 fatty acids, as well as being a rich source of vitamin E, which has been shown to be effective in slowing and reducing the risk of experiencing age-related vision such as macular degeneration. Some of the best nuts and seeds include walnuts, peanuts, cashews, Brazil nuts, hemp seeds, flax seeds, and chia seeds. Try and include either nuts or seeds in your diet each day for the biggest benefit to your visual health.

Dark, leafy greens

Kale, spinach, collard greens, and other dark, leafy vegetables are high in vitamins C and E, which as we know, are beneficial for eye health. However, these healthy foods also contain the carotenoids lutein and zeaxanthin which are plant-based forms of vitamin A and have been shown to lower your risk of developing long-term eye diseases, such as cataracts and macular degeneration.


How do you like your eggs? Well, it honestly doesn’t matter how you eat them as long as you do. Eggs contain zinc, and this will help your body to use the lutein and zeaxanthin found within the yolk. Team your eggs with dark, leafy greens for an added boost of these essential ingredients for health eyes. Meanwhile, the color of the yolk helps to block harmful blue light, preventing it from causing damage to your retina and boosting the protective pigment found in the macula that helps to secure your central vision.


As children, many of us are told that eating carrots will help us to see in the dark. This is because carrots contain high levels of both vitamin A and a substance called beta carotene, which gives carrot their orange color. Vitamin A is crucial for eye health, while beta carotene is an antioxidant that can help to prevent eye damage caused by free radicals.


It may not be food but staying hydrated and consuming enough water is essential for healthy eyes as well as a healthy body. Make sure you drink at least the recommended 8 glasses each day to achieve optimal vision and prevent conditions such as dry eyes.

For more advice on foods that you should be eating to improve your eye health, speak to our experienced eye care team today.