1. Nuts and legumes 

Nuts are also rich in omega-3 fatty acids. Nuts also contain a high level of vitamin E, which can protect the eye from age-related damage.

Nuts and legumes that are good for eye health include:

  • Walnuts
  • Cashews
  • Peanuts
  • Lentils
  • Almonds
2. Seeds

Like nuts and legumes, seeds are high in omega-3 S and are a rich source of vitamin E.

Seeds high in omega-3 include:

  • Chia seeds
  • Flax seeds

3. Citrus fruits

Citrus fruits are rich in vitamin C. Just like vitamin E, vitamin C is an antioxidant that is recommended by the ophthalmologist to fight age-related eye damage.

Vitamin C-rich citrus fruits include:

  • Lemons
  • Oranges
  • Grape fruits
For Healthy Eyes Follow Healthy Diet 

4. Leafy green vegetables

Leafy green vegetables are rich in both lutein and zeaxanthin and are also a good source of eye-friendly vitamin C.

Well-known leafy greens include:

  • Spinach
  • Kale
  • Collards
5. Carrots

Carrots are rich in both Vitamin A and beta carotene. Beta carotene gives carrots their orange color. 

Vitamin A plays an essential role in vision. It is a component of a protein called rhodopsin, which helps the retina to absorb light. 

Research on beta carotene role in vision is mixed, though the body needs this nutrient to make vitamin A.

6. Fish

Maintaining a healthy lifestyle can help to lower the risk of eye problems.Many fish are rich sources of omega-3 fatty acids.

Oily fish are fish that have oil in their gut and body tissue, so eating them offers higher levels of omega-3-rich fish oil. The fish that contains the most beneficial levels of omega-3s include:

  • Tuna
  • Salmon
  • Trout 

Some studies have found that fish oil can reverse dry eye, including dry eye caused by spending too much time on a computer.

7. Sweet potatoes

Like carrots, sweet potatoes are rich in beta carotene. They are also a good source of the antioxidant vitamin E.

8. Eggs

Eggs are an excellent source of lutein and zeaxanthin, which can reduce the risk of age-related sight loss. Eggs are also good sources of vitamins C and E, and zinc.

9. Water

It may come as no surprise that a fluid essential to life is also vital to eye health.

Drinking plenty of water can prevent dehydration, which may reduce the symptoms of dry eyes.

Drink Plenty Of Water 

10. Seafood

Along with seafood delicacies such as oysters and lobster as well as red meat, prawns are particularly high in zinc. This essential mineral is important for eye health because it's one of the main components of the pigment melanin, which protects the eyes from UV-induced damage, and conditions such as AMD and cataracts.

High in protein and low in fat, prawns are a healthy source of the mineral. 

Vegetarian or vegan? Leafy greens such as spinach and pulses like kidney beans and are the richest sources of zinc for non meat-eaters.

Warning signs for eye health

Possible symptoms that a person may be experiencing vision trouble include:

  • Frequent changes in visual clarity
  • Seeing distorted images
  • Seeing floaters or flashes in the field of vision
  • Reduced peripheral vision


Citrus fruits are rich in vitamin C which may help lower the risk of age-related eye damage. Eating a varied diet that includes lots of fruits, vegetables, and lean proteins is enough to ensure most people get the right nutrients for eye health.

People who cannot get these nutrients from their diet should ask an eye doctor about eye health supplements.

People with vision problems or those with very restrictive diets should talk to an eye health provider about the right foods to eat.