Doctors Reveal the Best Foods for Eye Health—Spoiler Alert: Carrots Help, but They’re Not Enough

We’ve all heard that eating carrots will improve our eye health, but is that actually true? Well, according to the experts, carrots can help vision and the overall health of your eyes, but they’re far from the only foods that protect our sight and help ward off age-related eye disease.  Below, we share the top foods doctors recommend for bettering your eye health.

First, are carrots actually good for your eyes? 

“Carrots can support eye health because they contain vitamin A, which is essential for vision,” says Andrew G. Lee, MD, chair of ophthalmology at Blanton Eye Institute at Houston Methodist. However, they are just one source of this nutrient, and they are not a cure-all for improving eyesight, he explains. “It’s also important to note that excessive intake of vitamin A can lead to toxicity, so balance is key. Carrots are best viewed as part of a varied, nutrient-rich diet rather than a standalone solution for eye health.”

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Along with carrots (in moderation), experts recommend the following tasty foods for eye health: 

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Leafy greens

According to Meenal Agarwal, OD, one of the best things people who are looking to improve their health can eat is leafy greens such as spinach, kale and collard greens. “They are rich in lutein and zeaxanthin.” she explains. “These are carotenoids that act like ‘internal sunglasses’ and help protect against macular degeneration [AMD].” (Learn more about age-related macular degeneration self-care.)

Fatty fish 

If you’re looking to make a meal out of foods that good for eye health, Karen Allison, MD, MBA, FACS, a Prevent Blindness board member and associate professor of clinical ophthalmology at University of Rochester—Flaum Eye Institute, says eating foods that are rich in omega-3 fatty acids helps. This can include fatty fish such as salmon and tuna, seafood such as mussels and oysters as well as flaxseeds.

“The retina has a higher oxygen consumption rate than the brain, so it is particularly vulnerable to nutritional deficiencies. For those who use digital devices for long periods of time [over seven hours daily], the importance of antioxidant-rich diets is underscored, as screen use increases retinal oxidative stress,” she explains. “Following an omega-3-dense diet remains the most evidence-based strategy for preventing or slowing the progression of age-related macular degeneration (AMD), cataracts and retinal degeneration.”

Citrus fruits, berries and bell peppers

These colorful fruits and vegetables are filled with vitamin C, which Dr. Allison says is crucial when it comes to eye health. That’s because the vitamin can help form connective tissues in the cornea, which can then help thicken the shield that protects the delicate inner parts of the eye from damage over time.

Nuts, seeds and avocados

Dr. Allison also notes that eating foods that are rich in vitamin E can help strengthen the cornea, making them an important part of a healthy diet that supports eye care over time. These can include nuts, seeds and avocados.

“Diet is an important modifiable factor in long-term eye health,” she stresses. “A recent Prevent Blindness consumer survey revealed that nearly 75 percent of respondents believe they would have symptoms if something was wrong with their vision or eye health. In fact, many serious eye diseases such as glaucoma and diabetic retinopathy often have no symptoms in their early stages.” 

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While eating the right foods can help reduce the risk of sight-robbing eye conditions like AMD, cataracts and glaucoma, there are some foods that can hamper our vision over time. According to Dr. Allison, that includes ultra-processed foods, excessive sugar and trans fats, since those can “contribute to increased systemic inflammation and oxidative stress.” It’s best to limit them as much as possible. 

Dr. Lee agrees, saying “diets high in simple carbohydrates, processed foods and trans fats are not as healthy. In general, a balanced, whole-food diet is one of the most effective ways to support both eye health and overall health.”

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