5 Foods That Are Best for Your Eyes

As a child, you may have been told that sitting too close to the TV or reading in the dark could damage your eyes. We hate to break it to you, but those myths, are, well, myths. But you can help keep your eyes healthy with a mix of antioxidants.

Here are some foods that are best for your eyes:


Eating oily fish – fish that have natural oil in their body tissues – offer beneficial levels of omega-3 fatty acids. These “healthy” fats can help prevent dry eyes and can contribute to visual development.

To take advantage of these omega-3 fatty acids, consider incorporating the following wild-caught fish into your weekly diet: salmon, trout, mackerel, sardines, anchovies, and herring.

Nuts and Legumes

Nuts contain high levels of vitamin E, which guards against unstable molecules that target healthy tissue, and ultimately helps prevent age-related damage.

You should aim to consume 15 mg of vitamin E a day. One easy to reach this goal is by eating raw almonds. One serving of almonds contains 11 IU per ¼ cup. Other nuts and legumes that are high in vitamin E include walnuts, Brazil nuts, cashews, peanuts and lentils. (Avoid roasted nuts, which are heat-damaged.)

Oranges and Citrus Fruits

Citrus fruits contain high amounts of vitamin C. This antioxidant is recommended by the American Optometric Association to fight age-related eye damage.

Citrus fruits that are rich in vitamin C include oranges, lemons, and grapefruits.

Kale and Leafy Greens

Kale contains a variety of beneficial vitamins, nutrients, and minerals, including lutein and zeaxanthin. These nutrients may help prevent serious eye conditions. It’s recommended to consume 10 mg of lutein per day.

A 100 gram serving of kale, which is about 1 ½ cups, contains 11.4 mg of lutein.


Carrots are good for your eyes thanks to their high vitamin A and beta carotene content.

Carrots are well-known to be good for eye health. Carrots contain large amounts of vitamin A and beta carotene. These nutrients help support the surface of the eye and may help prevent serious eye conditions.