Nutrition & Your Vision: Foods That Support Healthy Eyes

The food you eat does more than fill you up. It can help your eyes stay healthy. Just like the rest of your body, your eyes need the right fuel to work their best. Eating good foods can help protect your eyesight now and when you get older. This is not about a strange diet. It is about adding simple, healthy foods to your meals.

You can think of it as a shield for your eyes. The right nutrients protect the tiny parts inside your eyes from damage. This helps you keep your sight strong for a long time.

The Best Foods to Protect Your Eyes

The more color on your plate, the better for your eyes. Here is a breakdown of the all-star team for your vision:

• Leafy Greens (Spinach, Kale): Think of these as your eyes’ built-in sunglasses. They are packed with something called lutein and zeaxanthin. These natural pigments sit in your retina and help filter out harsh light.
• Colorful Fruits & Veggies (Carrots, Bell Peppers, Oranges): You have probably heard that carrots are good for your eyes. It is true! That is because of Vitamin A, which is essential for seeing in low light. And do not forget the reds and yellows; bell peppers and citrus fruits are bursting with Vitamin C.
• Fatty Fish (Salmon, Tuna): If your eyes often feel dry or gritty, this is a big one. Fish like salmon are rich in omega-3s. These healthy fats do two jobs: they are a key building block for the retina, and they help your eyes produce quality tears.
• Eggs and Nuts: Don’t overlook the simple egg. That golden yolk is packed with the same vision protectors you find in leafy greens. It is like getting a two-for-one deal for your eyes. And when you are looking for a snack, take almonds or walnuts.

Simple Ways to Eat for Better Vision

You do not have to change your whole life. The best plan is to start with small steps. Here are a few easy habits that make a big difference over time.

• Add one green to your day. Put a handful of spinach in your morning smoothie or eggs. Mix kale into a salad at lunch.
• Snack on color. Keep a container of carrot sticks, bell pepper slices, or an orange in your fridge. Eat them when you want a snack.
• Eat fish once a week. Swap out meat for a piece of salmon or a tuna sandwich. This small change gives your eyes a great boost.
• Choose nuts. Almonds and walnuts are a perfect quick snack that is good for your eyes.

The protection for your eyes builds up slowly over time. By eating well today, you are helping to make sure you see clearly for a very long time.

For more information on nutrition that can support your vision, visit Keen Eye Optometry at our Chino, California office. Call (909) 393-8838 to book an appointment with us today.