Foods to prevent eye health issues

Foods to prevent eye health issues

You're probably no stranger to the fact that the key to maintaining good eye health lies within the food on your plate. We first established this back in 2001 when the Age-Related Eye Disease Study (AREDS) gathered that nutrients, such as vitamin C and E, zinc, and copper, can decrease the risk of eye diseases caused by aging by 25 percent. Over time, more studies found that foods rich in such nutrients play an essential role in eye care.

Here are four  nutrient-rich foods that are bound to improve your vision and prevent eye health issues:

Fatty fish

Fatty fish, such as salmon, mackerel, trout, sardines, anchovies, and herring, are crucial sources of omega-3 and omega-7 fatty acids. The former helps improve your retinal function and prevents macular degeneration and glaucoma, both eye diseases that can lead to blindness if not treated properly on time. On the other hand, the latter fatty acid can help to improve lubrication throughout your body, hence helping you against dry eye disease.

Nuts and seeds

Another rich source of omega-3, nuts, and seeds also contain high levels of Vitamin E. Both these nutrients are essential in protecting your eyes from damage, especially age-related diseases. Research has even shown that they might help prevent cataracts. You can intake more of these nutrients by consuming brazil nuts, peanuts, cashews, flaxseeds, chia seeds, lentils, and hemp seeds. You can always sprinkle these on top of your yogurt or salads or even add them to your breakfast cereal.


Eggs are an excellent source of all the essential nutrients we've mentioned above, including zinc, lutein, zeaxanthin, and Vitamin C and E. The eggs' yolk can help protect your retina from harmful UV rays and blue light from screens. They also strengthen your macula, the part of your retina that primarily controls your vision, hence preventing macular degeneration. Ultimately, eating eggs can significantly boost your eye health.

The best part is that there are countless ways you can add more eggs to your diet. You can make a tasty omelet using your waffle maker, or you can add them to a quesadilla or a sandwich to get that extra protein. You can also choose to either fry, boil, scramble, or poach them!

Sweet potatoes

Foods such as sweet potatoes, apricots, carrots, and cantaloupe have high levels of beta carotene and Vitamin E. The former is a type of Vitamin A that can improve your night vision by increasing the ability of your eyes to adjust to darkness more quickly. As we've already discussed, the latter is one of the best ways to counter eye diseases.

A word from Superior Eye Care

If you've been suffering from any eye-related issues, such as dry eye disease, cataracts, or vision problems, we highly recommend that you visit us at Superior Eye Care. You can drop by our clinics in Houston, The Woodlands, or Spring in Texas. Our professional and highly skilled staff is always willing to help you out in maintaining excellent eye health.