Diet Can Affect Your Eyes and Here’s How

Healthy eyes and a good diet go hand in hand. What you eat and drink can make a big difference in how you see.

By including the right foods in your diet, you could be taking essential steps to maintain and safeguard your sight for years to come. Keep reading to learn about some of the foods to incorporate into your diet for healthier eyes!


Zeaxanthin, zinc, and lutein are components found in eggs. These three elements are known to improve vision.

Together, they help to increase the pigment in your macula, which is responsible for central vision. Additionally, vitamin A in eggs promotes eye function and health.

Leafy Greens

There are incredible benefits of eating leafy green vegetables. Kale, collard greens, and spinach have zeaxanthin and lutein to reduce your risk of developing macular degeneration and cataracts while shielding your eyes against UV damage from the sun.

The antioxidants in these leafy greens also increase blood flow to your eyes, protecting them from damaging blue light emitted by digital devices.


Your retina is responsible for arranging and then sending visual information to the brain, allowing you to see. Your retina needs omega-3 fatty acids to function correctly.

These are commonly found in fish like tuna, mackerel, and sardines. Having enough omega-3 fatty acids in your diet can minimize your chances of developing glaucoma and age-related macular degeneration.

Berries and Citrus Fruits

Grapefruits, strawberries, lemons, and oranges are rich in vitamin C, which has been shown to lower the likelihood of developing cataracts and macular degeneration at an earlier age.

Sweet Potatoes

Beta carotene in sweet potatoes is an excellent source of vitamin A that aids in preventing night blindness and dry eye. Vitamin A also reduces your chance of developing eye infections.

Vitamins C and E in sweet potatoes can even help fight off the development of early cataracts.

Drink Plenty of Water

When you don’t drink enough water, your eyes dry out. Dry eyes are scratchy and uncomfortable.

Having dry eyes means that they can’t maintain a protective barrier against irritants or allergens, increasing your chances of eye infections. Dry eyes also cause blurred vision, increased sensitivity to light, and eye fatigue.

Eventually, chronic dehydration can damage your eye function. Drinking the recommended eight glasses of water daily and eating water-rich foods can keep dehydration at bay while maintaining the health of your eyes.

Other ways to keep your eyes healthy include:

  • Quitting smoking if you’re a smoker
  • Avoiding sugary foods
  • Maintaining a healthy weight
  • Always wearing sunglasses that provide proper protection from UVA and UVB rays from the sun whenever you go outside, as well as wearing a wide-brimmed hat
  • Wear protective eyewear at work, home, or when playing sports to protect your eyes from injury
  • Go for regular eye exams

World-Class Eye Care

Many people lose their sight each year due to different eye conditions. Usually, vision loss is so gradual that you may not notice anything is wrong, or there may be no symptoms of eye problems.

Eating the right foods is just one crucial aspect when it comes to keeping your eyes healthy. Schedule an appointment at Short Hills Ophthalmology in Short Hills and Clifton, NJ, today!

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Short Hills

551 Millburn Ave
Short Hills, NJ 07078
Fax: 973-379-1317
Mo: 9:00 am - 5:00 pm
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Wed: 8:00 am - 5:30 pm
Th: 9:00 am - 5:00 pm
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777 Passaic Ave Suite 485
Clifton, NJ 07012
Fax: 973-473-4811
Mo: 9:00 am - 5:30 pm
Tu: 9:00 am - 5:00 pm
We: 9:00 am - 5:00 pm
Thu: 9:00 am - 5:00 pm
Fr: 9:00 am - 5:00 pm

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