10 Foods for Eyes to Keep Your Vision Strong

Your eyes work hard every day. But just like your heart or brain, they need the right nutrients to stay healthy and perform their best. Certain vitamins, minerals and antioxidants protect your vision, support night and color vision, and defend against everyday oxidative stress.

The good news? Many of these nutrients are found in everyday foods, like brightly colored fruits and veggies. Vitamins A, C and E, zinc, lutein, zeaxanthin and omega-3 fatty acids all play a role in maintaining long-term eye health. Whether your goal is to stay sharp, reduce eye strain, or support healthy aging, nutrition makes a big difference.

Eating for eye health isn't complicated. It's about choosing foods that nourish your vision from the inside out, with eye health supplements to help fill your dietary gaps. Here are 10 nutrient-packed foods your eyes will thank you for.

Why do nutrients matter for eye health?

Just as plants need fertilizer to thrive, your eyes rely on key vitamins, minerals, and antioxidants to function properly and provide protection from oxidative stress. When your diet consistently provides what your eyes need, they can better adapt to light changes, handle daily strain, and stay strong over time.

10 foods that support healthy eyes and vision

The nutrients in the following 10 foods help maintain clear vision, moisture balance, and the integrity of delicate retinal cells.

1. Carrots

Perhaps one of the most commonly known foods for eye health is carrots. Carrots have beta-carotene, a compound the body converts into vitamin A, which supports the cornea and helps you see in low light. Because the body doesn't always convert beta-carotene efficiently, a supplement can help fill in the gaps.

• Nutrient: Beta-carotene (which becomes vitamin A)
• Try this: Pair carrots with a healthy fat like olive oil or hummus to encourage absorption.

2. Maqui berry

Maqui berry contains delphinidins, powerful plant compounds that support tear production and protect against oxidative stress. In one study, adults taking 60 mg of maqui berry extract daily saw a 45% increase in tear production, helping their eyes stay lubricated and comfortable throughout the day.

• Nutrient: Delphinidins
• Try this: Although maqui berry is sold as a powder, a standardized extract delivers more consistent nutrition for targeted results.

3. Citrus

Citrus fruits are packed with vitamin C, which has strong antioxidant properties that support blood vessels in the retina and help neutralize free radicals and protect eyes from oxidative stress.

• Nutrient: Vitamin C
• Try this: Citrus isn't your only option. Red bell peppers actually contain more vitamin C than oranges by weight.

4. Nuts

The vitamin E in most nuts protects eye cells from oxidative damage caused by light and oxygen exposure. You'll find vitamin E in almonds, sunflower seeds, avocados, and spinach, all easy ways to support vision and overall eye health.

• Nutrient: Vitamin E
• Try this: Add nuts or seeds to salads and oatmeal, or spread avocado on toast for a simple, nutrient-dense snack.

5. Saffron

Saffron offers powerful support for eye health. Research shows that compounds found in saffron extract can help maintain healthy vision. But saffron is used in small amounts in cooking, so a standardized saffron extract is a better choice for getting a clinically studied dose and offers more consistent benefits.

• Nutrient: Various compounds found in saffron extract
• Try this: Use a pinch of saffron in rice for flavor and color, but for real vision benefits, consider a saffron extract in a dose backed by clinical research.

6. Brazil nuts

These nuts contain selenium, a trace mineral that supports the body's antioxidant defenses through enzymes like glutathione peroxidase. This selenoprotein is one of the main players in the body's defenses against oxidative stress, of which the eyes undergo plenty!

• Nutrient: Selenium
• Try this: Eat one or two Brazil nuts daily. That's enough to meet most people's selenium needs.

7. Fatty fish

Omega-3 fatty acids, especially DHA, are key for maintaining the structure of light-sensing cells in the retina. Higher dietary intake of omega-3s is associated with visual health.

• Nutrient: Omega-3 EPA and DHA
• Try this: Include salmon, sardines, or mackerel in your diet twice a week. If you don't eat fish, try an IFOS-certified fish oil supplement or an algae-based omega-3 supplement.

8. Leafy (dark-green) vegetables

Leafy greens like spinach, kale, and collard greens contain fiber and important nutrients for eyes—including lutein and zeaxanthin, macular pigments with antioxidant properties that accumulate in the eye and protect the retina from blue light. Yet, nearly 80% of Americans don't get the recommended amount of dark-green vegetables.

• Nutrients: Lutein and zeaxanthin
• Try this: Add sautéed spinach or blended kale to meals, and consider a supplement with a standardized marigold extract that provides lutein and zeaxanthin for daily benefits.

9. Dairy and animal products

The vitamin D found in dairy, fortified foods and animal products supports overall eye health and whole-body health. But many people don't get enough, even if they live in sunny areas. Foods like milk, eggs, and fortified yogurt can help, but diet alone rarely provides enough. That's why many experts recommend pairing food sources with a vitamin D supplement for consistent support.

• Nutrient: Vitamin D
• Try this: Add fortified dairy or eggs to your breakfast for vitamin D support, in addition to a supplement. If you avoid dairy and animal products, a vegan vitamin D supplement can help you achieve your nutrient goals.

10. Oysters, beef and lean meats

Not just an immune superstar, zinc helps transport vitamin A to the retina and supports the production of melanin, a pigment that protects your eyes. Because zinc intake declines with age, consuming zinc-rich foods or supplements can help you maintain optimal levels.

• Nutrient: Zinc
• Try this: Include lean beef, turkey, or shellfish in your weekly meals, or add a zinc supplement for vision support.

How can you get enough eye-healthy nutrients?

The best approach to supporting long-term eye health starts with what's on your plate.

• Include foods like leafy greens, citrus, fish, and nuts in your regular diet. These whole foods deliver a variety of key nutrients that help your eyes function at their best.
• Supplement to fill nutrient gaps. Even with a healthy diet, it can be tough to get enough of certain nutrients from food alone. Standardized extracts and higher-potency forms of key compounds like saffron, maqui berry, lutein, or astaxanthin have been clinically studied and can help fill nutritional gaps and deliver consistent support for your vision.
• Combine nutrients strategically. Think of your eye nutrients as a team, not solo players. Combining carotenoids, antioxidants, and healthy fats helps create a more complete defense system for your eyes. These nutrients protect delicate retinal cells, support moisture balance, and help your vision stay sharp over time.

Can supplements really support healthy vision?

Supplements aren't a quick fix or a replacement for a healthy diet, but studies show that certain nutrients can help support and maintain healthy vision. Ingredients like lutein, zeaxanthin, saffron, zinc, and omega-3s have been linked to improved visual performance, eye comfort, and protection against oxidative stress. Consistency matters most—regular intake helps nourish your eyes and supports their function over time.

What foods are highest in eye-protecting nutrients?

• Carrots and orange foods like sweet potatoes provide beta-carotene for vitamin A.
• Leafy greens like spinach and kale supply lutein and zeaxanthin to protect the retina.
• Citrus fruits and red bell peppers give you vitamin C.
• Nuts and seeds provide vitamin E.
• Fatty fish like salmon deliver omega-3s.
• Oysters and lean meats provide zinc to support overall eye health.

What's the best supplement for overall eye support?

For all-around eye protection, look for a blend of clinically studied nutrients like lutein, meso-zeaxanthin, and zeaxanthin to help protect your eyes from blue and ultraviolet light. Include saffron to help support visual acuity. These eye health nutrients support visual sharpness and overall eye comfort.

Eye health is important, and food and supplements can be powerful allies in protecting your vision. Small daily choices, like eating more colorful fruits and vegetables or taking a research-backed supplement, can make a big difference over time.

References

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