Look Inside to Strengthen Your Vision


Build eye health from the inside out with foods and nutrients that promote a better way to see.

In terms of eye health, Bugs Bunny was on to something with all those carrots.

You can’t put a price on your eyesight. Yet we often take the ability to see for granted until we find ourselves struggling to do it. Don’t wait for your eyesight to falter — take care of your eyes now.

There is a host of vitamins and nutrients found in the foods we eat every day that promote eye health and vision. And we’re not just talking carrots. Grains, fish, leafy greens and nuts all abound with the nourishment you need to keep your eyes healthy. Naturally.

Take a good look at our list of six eye-health essentials, punch up your diet and give your eyes the nourishment they deserve.

    1. Vitamin A/Beta-Carotene: Pumpkin, carrots, sweet potatoes, squash, kale and red pepper
      Beta-carotene is a carotenoid — a natural pigment that gives orange and yellow fruits and vegetables their deep, rich color. The body converts beta carotene to vitamin A when food is ingested. Vitamin A supports retinal function, helps prevent night blindness, and strengthens the surface of the eye to resist bacteria and viruses.
Look Inside to Strengthen Your Vision
Invest in your vision with our recommendations for eye-healthy foods and nutrients.
  1. Essential Fatty Acids: Tuna, mackerel, anchovies, sardines, salmon, trout and herring
    We need fats to fuel the cells in the body, strengthen the nervous system and boost our immunities. Fats also support eye health. DHA is an omega-3 fatty acid, large amounts of which are found in the retina. It encourages visual development and retinal function and fights inflammation of the eyes.
  2. Vitamin C: Brussels sprouts, green and red peppers, kale, broccoli and cauliflower
    Vitamin C is good for a lot of things, but did you know this powerful antioxidant encourages eye health? It slows the progress of age-related macular regeneration and visual acuity loss and works in combination with other nutrients to lower the risk of cataracts. Fruits high in vitamin C include citrus fruits, berries, melon and papaya.
  3. Zinc: Eggs, turkey, crab, oysters, peanuts and whole grains
    The eyes carry high concentrations of zinc. This essential trace mineral or “helper molecule” carries vitamin A from the liver to the retina to make melanin — a protective pigment in the eye. Zinc lowers the risk of age-related macular degeneration, and some studies have shown that getting enough zinc helps you see better at night. Oysters, turkey and crab are great sources of zinc. In fact, two oysters provide more than the recommended daily dose.
  4. Lutein and Zeaxanthin: Spinach, eggs, collard greens, broccoli, kiwi and grapes
    Lutein and zeaxanthin are highly concentrated in the lens, retina and macula of the eye. These strong antioxidants reduce the risk of chronic eye diseases including macular degeneration and cataracts and protect the eyes from smoke and air pollution. They are believed to absorb damaging visible light and protect against high-energy light waves including ultraviolet and sunlight. Kale is extremely high in lutein and zeaxanthin.
  5. Vitamin E: Sweet potatoes, sunflower seeds, wheat germ oil, almonds and pecans
    Most people don’t get enough of this antioxidant, which slows macular degeneration and helps prevent cataracts. Vitamin E also protects from unstable molecules known as free radicals that break down healthy tissue in the eyes. A handful of almonds — an ounce — provides about half your daily dose of vitamin E.


  1. Wow, so glad I read this. Just gives me another reason to keep eating the good things I eat and improve on them!