Did your parents tell you to chomp carrots for good eyes as a kid? Or to be like Popeye and eat that spinach?

They were on to something.

The foods you eat keep your body and vision strong and protect against certain diseases. Here’s what to eat for healthy eyes — and why.

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Lutein and Zeaxanthin

If lutein and zeaxanthin sound like the names of mythical superheroes, that’s because they practically are — for your eyes. And, as superheroes do, they belong to a powerful group of nutrients called antioxidants. 

Antioxidants protect cells against damage caused by free radicals. Free radicals come from the environment, hazards like smoking, and even from unhealthy foods. Free radicals contribute to cell aging and death. The eye is particularly susceptible to damage from free radicals.

Lutein and zeaxanthin are found in the macula and fend it from damage. (The macula is the part of the retina responsible for sharp central vision.) This dynamic duo can also reduce the risk of developing age-related macular degeneration. 

Foods high in lutein and zeaxanthin:

• Leafy green vegetables like kale, spinach, Swiss chard, and collard greens
• Other brightly colored produce, including broccoli, kiwi, grapes, yellow squash, oranges, and corn

Pro tip

Antioxidants need a bit of fat for the body to absorb them, so drizzle some olive oil on your produce or eat with a side of nuts or avocados.

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Vitamin C

As arguably the most well-known antioxidant, this free radical fighter would brandish a big letter “C” on its chest. Eating a diet high in vitamin C helps ensure wound healing from trauma takes place effectively, and the body can restore itself to its original state. 

Foods high in vitamin C: 

• Bell peppers
• Strawberries
• Tomatoes
• Citrus fruits like oranges, lemons, grapefruit, and limes
• Papaya 
• Cantaloupe
• Broccoli
• Many other fresh fruits and veggies

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Vitamin E

Vitamin E is another antioxidant that sweeps up free radicals and keeps the cells in the eye healthy. Most people get enough vitamin E by enjoying a healthy diet. 

Foods high in vitamin E:

• Healthy fats and nuts (either whole or as oils), such as avocados, almonds, walnuts, and sunflower seeds
• Wheat germ
• Sweet potatoes

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Omega-3 Fatty Acids

Omega-3 fatty acids are important for good eye health in various ways. Studies suggest that infants need enough omega-3 fatty acids for proper visual development. In kids, omega-3 fatty acids are critical for rapid brain development in early childhood.

For people of all ages, omega-3’s list of superpowers keeps going. Omega-3 fatty acids support visual function, reduce inflammation, and ensure cells in the eye function well. They also enhance tear function and contribute to the oily outer layer of the tear film. Eye doctors often recommend omega-3 fatty acids through food or supplements for people with dry eye.

Foods high in omega-3 fatty acids:

• Salmon, tuna, sardines, halibut, trout, and other cold-water fish are the best sources of omega-3 fatty acids
• If you don’t eat fish, try walnuts, flax seeds, and chia seeds

Pro tip

Canned salmon, tuna, and sardines are convenient and budget-friendly ways to get your fish fix. Choose “canned light” tuna over albacore and limit your servings of tuna to two to three per week to reduce your mercury exposure. Choosing fish low in mercury is particularly important for pregnant or breastfeeding women. 

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Beta-carotene/Vitamin A

And now to those trusty carrots. Beta-carotene is a nutrient that gives many foods their bright orange color. The body converts beta-carotene to vitamin A. 

Vitamin A is an important nutrient for the cells in the eye that help with vision at night and in low-light conditions. It can also protect against night blindness and age-related macular degeneration. However, vitamin A deficiency is rare in the developed world. Most people get enough through their regular diet.

Foods high in beta-carotene/vitamin A: 

• Egg yolks
• Animal-based milk
• Liver
• Sweet potatoes
• Spinach and other dark leafy greens
• And, yes, carrots

‍Pro tip

Beta-carotene and vitamin A are also best absorbed when eaten with a little bit of healthy fat, such as olive oil, avocado, or nuts.

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Zinc

Zinc is a mineral that helps bring vitamin A to the eye. Poor night vision and cataracts have been linked to zinc deficiency. 

Foods high in zinc:

• Lean red meat
• Oysters and other shellfish
• Fortified cereals

Pro tip

Too much zinc can lower the amount of copper in the body. Copper is needed to make healthy red blood cells. The good news is beans contain both nutrients. Try black, pinto, kidney, or any bean you like.

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What About Multivitamin Supplements?

All this talk of vitamins might lead you to think that taking a multivitamin supplement is in order. Not so fast, say experts. First, whole foods are the best source of all these eye-boosting nutrients. Second, the only good evidence for supplementation related to the eyes is for people who meet a very narrow criterion. 

A foundational pair of studies called AREDS and AREDS2 concluded that a particular combination of vitamins and nutrients benefits people with at least intermediate dry age-related macular degeneration (AMD). For these individuals, daily supplementation of a particular combination of vitamin C, vitamin E, beta-carotene, zinc, and copper (AREDS2 vitamin) slowed the progression from intermediate AMD to late-stage AMD.

But it’s important to talk to your eye doctor before starting any supplements. Your eye doctor can ensure they’ll be helpful and safe for you.

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Bringing It All Together in the Mediterranean Diet

One of the best ways to naturally get all the nutrients you need for strong eyes and a healthy body is by following the Mediterranean Diet. This way of eating emphasizes lots of colorful fruits and veggies, whole grains, healthy fats, fish, and minimal lean meat. The best part is that the Mediterranean diet is also good for heart health and protects against diseases like diabetes and certain cancers. By better managing or preventing these conditions, you’re protecting yourself from complications like hypertensive retinopathy and diabetic retinopathy.

So next time you’re at the grocery store, load up on leafy greens, deep orange fruits and veggies, fish, and other healthy fats. And know that you’ll pack a lot of nutritional power in every bite — for your eyes and body.