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  • Writer's pictureBecky Halls
    • Jul 18
    • 7 min read

Healthy Eating for Eyes

Your Ultimate Guide to Vision-Boosting Nutrition


Hello, lovely readers! 👀✨ Are you ready to see the world more clearly? Our eyes are our windows to the world, and maintaining their health is essential for a vibrant, fulfilling life. But did you know that what you eat can play a significant role in keeping your eyes healthy? Just like your skin, heart, and bones, your eyes also need specific nutrients to function at their best.


In this guide, I’ll dive into the importance of proper nutrition for eye health, highlight essential nutrients and foods, and offer tips on how to incorporate these into your daily diet. Plus, I'll list some valuable vitamins and minerals to consider in supplement form to help with various eye conditions. Let’s get started on our journey to brighter, healthier eyes!



a close up photo of a woman's eye


Why Nutrition Matters for Eye Health


Our eyes are complex organs that require a variety of nutrients to stay healthy and function properly. Nutritional deficiencies can lead to several eye problems, including dry eyes, cataracts, age-related macular degeneration (AMD), and even blindness. By incorporating eye-friendly foods into your diet, you can help protect your vision and reduce the risk of these conditions.


Key Nutrients for Eye Health


Here are some crucial nutrients that can help maintain and improve eye health:


  1. Vitamin A

    • Benefits: Essential for maintaining the health of your retina and cornea. It also helps prevent night blindness.

    • Sources: Carrots, sweet potatoes, spinach, kale, and liver.


  2. Vitamin C

    • Benefits: An antioxidant that helps protect your eyes from damage caused by free radicals. It also supports the health of blood vessels in the eyes.

    • Sources: Oranges, strawberries, bell peppers, broccoli, and Brussels sprouts.


  3. Vitamin E

    • Benefits: Another powerful antioxidant that helps protect your eyes from oxidative damage.

    • Sources: Almonds, sunflower seeds, hazelnuts, and spinach.


  4. Omega-3 Fatty Acids

    • Benefits: Essential for maintaining the health of the retina and reducing the risk of dry eyes.

    • Sources: Salmon, mackerel, sardines, flaxseeds, and walnuts.


  5. Lutein and Zeaxanthin

    • Benefits: These carotenoids are found in high concentrations in the macula and help protect your eyes from harmful blue light.

    • Sources: Kale, spinach, broccoli, peas, and corn.


  6. Zinc

    • Benefits: Helps transport vitamin A from the liver to the retina to produce melanin, a protective pigment in the eyes.

    • Sources: Oysters, beef, eggs, chickpeas, and pumpkin seeds.


  7. Beta-Carotene

    • Benefits: A precursor to vitamin A and a powerful antioxidant that helps protect the eyes from oxidative stress.

    • Sources: Carrots, sweet potatoes, and butternut squash.


a photo of organic carrots which are an important part of healthy eating for eyes

Highly Rated Supplements for Eye Health


Maintaining good vision and eye health can be significantly supported by incorporating high-quality supplements into your daily routine. Here are some top-rated brands that offer supplements specifically designed to promote eye health:


  1. Ocuvite by Bausch + Lomb

    • Product: Ocuvite Eye Health Gummies

    • Key Ingredients: Lutein, zeaxanthin, vitamins C, E, and zinc.

    • Benefits: Supports macular health and provides essential nutrients for overall eye health.

    • Why It’s Great: These gummies are easy to take and provide a comprehensive blend of nutrients specifically targeting eye health.


  2. PreserVision by Bausch + Lomb

    • Product: PreserVision AREDS 2 Formula

    • Key Ingredients: Lutein, zeaxanthin, vitamins C, E, zinc, and copper.

    • Benefits: Designed based on the AREDS 2 study, it helps reduce the risk of progression of moderate to advanced age-related macular degeneration (AMD).

    • Why It’s Great: Clinically tested and recommended by eye care professionals for those with or at risk of AMD.


  3. Nature’s Bounty

    • Product: Lutein Blue

    • Key Ingredients: Lutein, zeaxanthin, vitamins A, C, E, and zinc.

    • Benefits: Supports eye health and filters harmful blue light from digital devices.

    • Why It’s Great: Great for those who spend a lot of time on screens and need extra protection from blue light.


  4. Garden of Life

    • Product: Vitamin Code Raw Zinc

    • Key Ingredients: Zinc, vitamin C.

    • Benefits: Supports eye health, immune function, and cellular health.

    • Why It’s Great: Made with raw, whole food-based ingredients, providing high-quality zinc that is easy to absorb.


  5. Life Extension

    • Product: MacuGuard Ocular Support

    • Key Ingredients: Lutein, zeaxanthin, meso-zeaxanthin, vitamin A, C, E, zinc, and phospholipids.

    • Benefits: Supports the health of the macula and retina, and helps maintain visual acuity.

    • Why It’s Great: Comprehensive formula with a focus on macular health and visual acuity.


  6. Pure Encapsulations

    • Product: O.N.E. Multivitamin

    • Key Ingredients: Comprehensive multivitamin with vitamins A, C, E, zinc, and lutein.

    • Benefits: Provides broad-spectrum support for overall health, including eye health.

    • Why It’s Great: Known for high-quality, hypoallergenic ingredients, making it suitable for those with sensitivities.


  7. Nordic Naturals

    • Product: ProOmega 2000-D

    • Key Ingredients: Omega-3 fatty acids (EPA and DHA), vitamin D3.

    • Benefits: Supports retinal health, reduces inflammation, and promotes overall eye health.

    • Why It’s Great: High concentration of omega-3s with added vitamin D3 for enhanced benefits.


  8. Jarrow Formulas

    • Product: Vision Optimizer

    • Key Ingredients: Lutein, zeaxanthin, vitamin A, C, E, zinc, taurine, and bilberry extract.

    • Benefits: Supports eye function and visual performance, protects against oxidative stress.

    • Why It’s Great: Comprehensive eye formula that combines antioxidants, vitamins, and herbal extracts for optimal eye support.


Eye-Friendly Foods to Include in Your Diet


Now that we know the key nutrients, let’s look at some delicious and eye-friendly foods to add to your diet:


  • Carrots: High in beta-carotene and vitamin A, which are essential for good vision.

  • Leafy Greens: Spinach, kale, and collard greens are rich in lutein and zeaxanthin.

  • Citrus Fruits: Oranges, lemons, and grapefruits are packed with vitamin C.

  • Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids.

  • Nuts and Seeds: Almonds, sunflower seeds, and flaxseeds provide vitamin E and omega-3s.

  • Eggs: Contain lutein, zeaxanthin, vitamin E, and zinc.

  • Bell Peppers: Rich in vitamin C and beta-carotene.

  • Blueberries: High in antioxidants, including vitamin C and E, which help protect your eyes from damage.



freshly picked blueberries

5 Recipes for Healthy Eating For Eyes


Maintaining good eye health is not just about taking supplements; it's also about incorporating nutrient-rich foods into your daily meals. Here are five delicious recipes that are packed with the nutrients needed for optimal eye health, along with the levels of each key nutrient provided by the meal.


1. Superfood Smoothie Bowl


Ingredients:

  • 1 cup kale (packed) – 80 mg vitamin C, 1,055 mcg vitamin A, 11 mg lutein and zeaxanthin

  • 1/2 cup spinach – 14 mg vitamin C, 281 mcg vitamin A, 6 mg lutein and zeaxanthin

  • 1/2 cup blueberries – 14 mg vitamin C

  • 1/2 banana – 5 mg vitamin C

  • 1/2 cup Greek yogurt – 1 mg zinc

  • 1 tbsp chia seeds – 4.9 g omega-3 fatty acids

  • 1 tbsp flaxseeds – 1.8 g omega-3 fatty acids

  • 1 tbsp almond butter – 3.3 mg vitamin E


Instructions:

  1. Blend the kale, spinach, blueberries, banana, and Greek yogurt until smooth.

  2. Pour into a bowl and top with chia seeds, flaxseeds, and almond butter.


Nutrient Levels per Serving:

  • Vitamin A: 1,336 mcg

  • Vitamin C: 113 mg

  • Vitamin E: 3.3 mg

  • Lutein and Zeaxanthin: 17 mg

  • Omega-3 Fatty Acids: 6.7 g

  • Zinc: 1 mg


2. Grilled Salmon with Quinoa and Spinach Salad


Ingredients:

  • 1 salmon fillet (6 oz) – 4 g omega-3 fatty acids

  • 1 cup cooked quinoa – 1.2 mg zinc

  • 2 cups spinach – 28 mg vitamin C, 562 mcg vitamin A, 12 mg lutein and zeaxanthin

  • 1/2 cup cherry tomatoes – 10 mg vitamin C

  • 1/4 cup red bell pepper – 47 mg vitamin C, 37 mcg vitamin A

  • 1 tbsp olive oil – 2 mg vitamin E

  • 1 tbsp lemon juice – 18 mg vitamin C


Instructions:

  1. Grill the salmon fillet until fully cooked.

  2. Cook quinoa according to package instructions.

  3. Toss spinach, cherry tomatoes, and red bell pepper with olive oil and lemon juice.

  4. Serve the salmon over a bed of quinoa and spinach salad.


Nutrient Levels per Serving:

  • Vitamin A: 599 mcg

  • Vitamin C: 103 mg

  • Vitamin E: 2 mg

  • Lutein and Zeaxanthin: 12 mg

  • Omega-3 Fatty Acids: 4 g

  • Zinc: 1.2 mg


3. Sweet Potato and Carrot Soup


Ingredients:

  • 2 medium sweet potatoes – 37,000 mcg vitamin A, 7 mg vitamin C

  • 3 large carrots – 19,152 mcg vitamin A, 7 mg vitamin C, 1 mg lutein and zeaxanthin

  • 1 onion – 7 mg vitamin C

  • 2 cloves garlic – 2 mg vitamin C

  • 4 cups vegetable broth

  • 1 tbsp olive oil – 2 mg vitamin E

  • 1/2 tsp turmeric

  • Salt and pepper to taste


Instructions:

  1. SautĂŠ chopped onions and garlic in olive oil until translucent.

  2. Add chopped sweet potatoes and carrots, and cook for 5 minutes.

  3. Add vegetable broth, bring to a boil, then simmer until vegetables are soft.

  4. Blend the mixture until smooth, then season with turmeric, salt, and pepper.


Nutrient Levels per Serving (based on 4 servings):

  • Vitamin A: 14,538 mcg

  • Vitamin C: 11 mg

  • Vitamin E: 0.5 mg

  • Lutein and Zeaxanthin: 0.25 mg


4. Stuffed Bell Peppers with Turkey and Spinach


Ingredients:

  • 4 large red bell peppers – 188 mcg vitamin A, 188 mg vitamin C

  • 1 lb ground turkey – 4.2 mg zinc

  • 2 cups spinach – 28 mg vitamin C, 562 mcg vitamin A, 12 mg lutein and zeaxanthin

  • 1/2 cup quinoa – 0.6 mg zinc

  • 1/4 cup chopped onions – 2 mg vitamin C

  • 1 tbsp olive oil – 2 mg vitamin E

  • 1/2 cup tomato sauce – 10 mg vitamin C


Instructions:

  1. Preheat oven to 375°F (190°C).

  2. Cook quinoa according to package instructions.

  3. SautĂŠ onions in olive oil, then add ground turkey and cook until browned.

  4. Mix in spinach and cook until wilted, then stir in quinoa and tomato sauce.

  5. Cut the tops off the bell peppers and remove seeds. Stuff with the turkey mixture.

  6. Place stuffed peppers in a baking dish, cover with foil, and bake for 30-35 minutes.


Nutrient Levels per Serving (based on 4 servings):

  • Vitamin A: 935 mcg

  • Vitamin C: 57 mg

  • Vitamin E: 0.5 mg

  • Lutein and Zeaxanthin: 3 mg

  • Zinc: 1.2 mg


5. Blueberry Almond Overnight Oats


Ingredients:

  • 1/2 cup rolled oats

  • 1/2 cup almond milk – 1 mg vitamin E

  • 1/2 cup blueberries – 14 mg vitamin C

  • 1/4 cup Greek yogurt – 1 mg zinc

  • 1 tbsp chia seeds – 4.9 g omega-3 fatty acids

  • 1 tbsp almond butter – 3.3 mg vitamin E

  • 1 tsp honey (optional)


Instructions:

  1. In a jar or bowl, mix oats, almond milk, Greek yogurt, and chia seeds.

  2. Stir in blueberries and almond butter.

  3. Cover and refrigerate overnight.

  4. In the morning, drizzle with honey if desired and enjoy.


Nutrient Levels per Serving:

  • Vitamin A: 0 mcg

  • Vitamin C: 14 mg

  • Vitamin E: 4.3 mg

  • Lutein and Zeaxanthin: 0 mg

  • Omega-3 Fatty Acids: 4.9 g

  • Zinc: 1 mg


Conclusion


Taking care of your eyes through proper nutrition is a delicious and enjoyable journey. By incorporating these eye-healthy nutrients and foods into your diet, you can help protect your vision and maintain good eye health for years to come. Remember, your eyes are precious, and they deserve the best care possible. So, let’s eat our way to clearer, brighter vision together!


Stay healthy, stay happy, and keep shining, lovelies! 🌟👁️

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