10 Best Foods to Boost Eyesight

October 15th, 2020

At Swagel Wootton Eye Institute, we promote a balanced diet with plenty of eye-healthy foods. Eating right and drinking plenty of water is just as important as remembering to get your annual eye exam from the best eye doctors in Phoenix.

Avoid These Eye Conditions with a Healthy Diet

Eating foods rich in vitamins, minerals and nutrients can preserve your eye health. Here are conditions that you can avoid by getting the proper nutrition and drinking plenty of water:

  • cataracts, which cause cloudy vision
  • macular degeneration related to age
  • dry eyes
  • glaucoma
  • poor night vision

Top Foods for Healthy Eyes

Eat these ten top foods and drink lots of water to boost eye health.

1. Fish

Fish such as tuna, salmon, sardines and trout have plenty of omega-3 fatty acids. This nutrient can lower your risk of eye problems such as dry eyes.

2. Nuts and Legumes

Nuts provide another source of omega-3 fatty acid, and they have lots of vitamin E. Adding walnuts, peanuts, lentils and cashews to your diet can lower your risk of age-related vision damage.

3. Seeds

Chia seeds, hemp seeds and flax seeds have high amounts of Omega-3. Add them to your diet to help your eyes thrive.

4. Citrus Fruit

Grapefruits, lemons and oranges make a great source of vitamin C. These citrus fruits have other positive health qualities and make a great addition to your meal or snack menu.

5. Leafy Green Veggies

You can get your daily recommended allowance of lutein and zeaxanthin from leafy green veggies. Greens are also a great source of vitamin C for your eyes.

Kale, spinach and collard greens are easy options to stew, stir fry or serve in a salad.

6. Carrots

If you need a source of vitamin A and beta carotene to improve your vision, go old school with frequent servings of carrots. Vitamin A is key to vision health and function and contains a protein called rhodopsin that’s critical to retinal light absorption.

7. Sweet Potatoes

Sweet potatoes are another source of beta carotene as well as many other vitamins and minerals. Vitamin E in sweet potatoes serves as an antioxidant to keep your eyes healthy.

8. Beef

Zinc can delay macular degeneration and vision loss due to age. Beef is a rich source of zinc, linked to improvements in long-term eye health. Pork loin and chicken breast also have zinc but at much lower concentrations.

9. Eggs

Zeaxanthin and lutein decrease your risk of vision loss related to the aging process. Eggs also have zinc and vitamins E and C.

10. Water

Drinking plenty of water prevents your eyes from becoming dehydrated. Dry eyes is just one condition related to ocular dehydration.

Make an Appointment for an Annual Exam in Phoenix

Contact the Swagel Wootton Eye Institute to make an appointment for an annual eye exam in Mesa or Chandler. We have the best eye doctors in Phoenix and will happily answer any questions you may have regarding your eye health.