Did you know eating well plays a big role in keeping your eyesight healthy? A balanced diet high in vitamins and nutrients can help prolong healthy vision. It also helps protect you from age-related eye diseases.  

A colorful diet equals a healthy pair of eyes for years to come! These key nutrients can help: 

• Vitamin A is vital for the photoreceptors in your eyes. It’s found in carrots, spinach and other dark, leafy greens, as well as egg yolks and dairy.
• Vitamin C may help prevent cataracts caused by aging. Eat more broccoli, peppers, kale and oranges to boost your intake. 
• Vitamin E is a compound with indirect benefit to your eyes. It protects critical fatty acids from oxidation. You can find it in almonds, sunflower seeds and avocados. 
• Flavonoids help improve function in neurons that link the retina in your eye to the part of the brain that processes visual input. These can be found in dark chocolate, berries, citrus and tea. 
• Selenium is a mineral that acts as a preventive antioxidant for some eye conditions. Examples are age-related macular degeneration and cataracts. Dairy, eggs, seafood, nuts and seeds are all good sources.  
• Omega-3 fatty acid is not only good for heart health. It also supports the structure of cell membranes in your eyes. This leads to better visual function. To get more of this super nutrient in your diet, eat salmon, mackerel, sardines, flaxseeds, chia seeds and walnuts. 

Learn more: Our Eye Site on Wellness  has recipes and more information on how a healthy diet affects your eyes.  

Sources: Nutrition and Eye Health, Johns Hopkins Medicine, 2025; Diet, Nutrition, and Eye Health Supplements, American Academy of Ophthalmology, 2025