Diet for Healthy Eyes – What to Eat to Improve Vision?
Eyesight is one of the most important human senses, allowing proper vision. Environmental factors, aging, diseases, artificial light, and long hours in front of a computer screen can negatively affect eyesight, reducing eye health. To take care of your vision, it is worth paying attention not only to daily eye hygiene but also to your diet. What should you eat for good eyesight? Which nutrients influence eye health? How to plan a diet for healthy eyes?
Table of contents
Eye hygiene - how to take care of your vision?
Eyesight allows spatial orientation and free movement. However, natural aging processes and external factors - such as artificial light, prolonged computer work, long smartphone use, and widespread smog or air pollution - can harm the eyes, increasing the risk of conditions such as dry eye syndrome. To protect your vision and prevent or delay unwanted deterioration, it’s important to practice proper eye hygiene daily.
When working at a computer, set the monitor about 70 cm from your eyes and ensure the screen’s sharpness is properly adjusted. Pay attention to good room lighting, and take short breaks to look into the distance so your eyes can rest from staring at the screen.
Protect your eyes from sunlight by wearing sunglasses with UV filters. Avoid air-conditioned rooms when possible, as air conditioning can dry out the conjunctiva, increasing the risk of dry eyes. Ventilate rooms and maintain proper humidity in spaces where you spend the most time.
Blink often to keep your eyes moist. Moisturizing eye drops and regular eye exercises can also help. And just as important, your diet can significantly influence proper vision.
Diet for the eyes - which nutrients support healthy vision?
A healthy lifestyle can benefit eyesight and lower the risk of eye diseases. Research shows that for healthy eyes, special attention should be given to:
- vitamin A – a fat-soluble compound that may protect the cornea and help keep the conjunctiva moist. It plays a role in sharp color and shape vision. As a component of rhodopsin, essential for light absorption by the retina, adequate vitamin A intake may reduce the risk of night blindness and macular degeneration.
- B vitamins – water-soluble compounds that can improve visual sharpness, reduce inflammation, ease eye watering, and minimize eye fatigue. They may also relieve retina-related problems and protect against light sensitivity.
- vitamin C – a water-soluble antioxidant that fights free radicals, potentially delaying cell aging. It can strengthen eye blood vessels, help regulate tear fluid, and lower the risk of cataracts.
- vitamin E – a fat-soluble nutrient that supports cell membrane integrity in the eyes and aids vitamin A absorption. As an antioxidant, it neutralizes free radicals, delays aging processes, and may help keep eyes hydrated. Evidence suggests it may also slow macular degeneration.
- zinc – a mineral that supports the retina and may reduce the risk of eye infections. It helps maintain the eye’s protective barrier and is involved in rhodopsin production, aiding night vision.
- omega-3 fatty acids – compounds such as DHA and EPA support proper retinal development and may help prevent macular degeneration. They also contribute to eye moisture and sharp vision.
- selenium – a mineral that protects the retina from oxidative damage and may lower the risk of cataracts and macular degeneration.
- copper – a mineral that neutralizes free radicals and reactive oxygen species, slowing aging processes and reducing the risk of eye diseases.
- lutein and zeaxanthin – plant pigments and antioxidants found in the retina that protect the eyes from oxidative damage. They help maintain visual sharpness and color clarity and may reduce the risk of macular degeneration and cataracts.
Diet for vision - what to eat for healthy eyes?
To support vision and provide valuable nutrients for the eyes, include plenty of fresh fruits and vegetables in your daily menu. Especially important are leafy greens such as spinach, lettuce, kale, and cabbage, which contain lutein, zeaxanthin, and vitamin C, and red and orange produce such as carrots, red peppers, tomatoes, and pumpkin, rich in vitamin A and beta-carotene.
Add citrus fruits like oranges, lemons, and mandarins, as well as rose hips, blackcurrants, and strawberries – all known for their high vitamin C content.
Apart from fruits and vegetables, a diet for healthy eyes should include eggs, fish and seafood, seeds and nuts (including legumes), and whole-grain cereals as a source of zinc. Also include sprouts, nuts, and plant oils like flaxseed and sunflower oil for vitamin E. Fatty sea fish – mackerel, herring, tuna, and salmon – provide valuable omega-3s. Don’t forget dairy products such as natural yogurt, cottage cheese, kefir, and buttermilk, which are good sources of vitamin A.
Diet for healthy eyes - what to avoid?
A varied, balanced diet that delivers all essential macro- and micronutrients benefits eye health. However, certain foods may harm eyesight, so it’s worth limiting:
- stimulants
- sweets
- fast food
- highly processed ready meals
- red meat
- salty snacks
- foods high in simple sugars
Excess saturated fat and simple sugars may increase the risk of eye diseases and hinder the absorption of beneficial compounds such as omega-3 fatty acids. Alcohol can damage the eye’s lipid layer, while too much sodium may promote cataract development.
Dietary supplements for vision - which to choose?
People with higher nutrient needs or existing vision problems may benefit from eye supplements, which provide a concentrated mix of key compounds.
Those deficient in vitamins and minerals supporting vision may consider lutein supplements or products containing zeaxanthin. Omega-3 supplements and zinc-based preparations can also be helpful. Sometimes, comprehensive multinutrient formulas can supply a broad range of beneficial vitamins and minerals to complement the diet.
When choosing the best eye supplement, consider your body’s individual needs. Before starting any supplement for eye health, it’s best to consult a doctor and run appropriate tests to determine whether such supplementation is necessary.
Bibliography: