woman playfully holding up two citrus fruit to her eyes pretending they are glasses

What Should You Include in Your Diet for Healthier Eyes?

Did you know you have control over the health of your eyes? While it's not as straightforward as flossing your teeth for oral hygiene or exercise for heart health, you can have healthier eyes through a targeted diet!

Learn how to keep your eyes healthy through food! We'll let you in on which nutrients and foods to look for to improve your eyesight. If you start to integrate these foods into your daily routine, you can have healthy eyes for life!

Leafy Greens

Spinach, kale, and collards are some of the best vegetables to boost health overall, but they also have a huge benefit for your eyes. Lutein is found in these vegetables, a natural compound that may decrease the risk of age-related macular degeneration.

Vitamins A, B6, B12, C, K, and iron can also help improve your eyesight. These are all in leafy greens too. Try incorporating raw spinach or kale into a smoothie or omelette.

Nuts, Seeds, and Fish

Omega-3 fatty acids are an essential staple for any diet but are especially crucial when it comes to eye health. These can help preserve vision and even reduce chronic inflammation of the eyelids which can lead to dry eye symptoms.

You can find omega-3s in seeds like hemp or flax and fish. Salmon, cod, and tuna are great ways to add omega-3s to your diet, but you can also talk with your doctor about taking a supplement orally.

A diet rich in omega-3s can be beneficial for the entire body since they're a primary fatty acid in the brain's grey matter.

Carrots and Sweet Potatoes

You've probably heard that carrots improve eyesight, and the adage isn't incorrect. Carrots contain vitamin A and beta carotene, both of which are crucial to eye health.

Vitamin A has a specific protein that helps the retina absorb light, while Beta carotene can be converted to vitamin A by the body, so the two go hand in hand.

Sweet potatoes are also a good source of beta carotene, which gives them that bright orange colour, as well as containing antioxidants such as vitamin E.


While it's not technically a food item, water is a crucial part of any diet. Staying hydrated ensures that your eyes can form tears, which ward off infections and particulate matter that could create infections, as well as maintaining clear vision.
Dehydration can lead to seizures and brain damage, so it's important to drink 11-15 cups of water per day.

A Healthier Diet for Healthier Eyes

Eating more vegetables and drinking more water won't just give you healthier eyes. They'll improve the functioning of your entire body!

In addition to adopting a better diet for your eyes, make sure you have an annual eye exam. Talk with your doctor about your eye health and make decisions or adjustments in your diet depending on your condition.

Have questions about how to keep your eyes healthy? If you find yourself searching for "eye exam Langley," look no further than Langley Optometry!



Leave a comment