The Best Foods for Healthy Eyes

Submitted by Elman Retina Group on May 1, 2019

Good foods for healthy eyes Baltimore, MDThe saying goes, “You are what you eat.” This certainly applies to your eyes and retinal health. Numerous studies have found that eating certain foods may reduce the risk of certain eye conditions, including age-related macular degeneration (AMD). There’s evidence that antioxidants (vitamins B and C, beta carotene) may lessen the risk for AMD, while omega-3 fatty acids can prevent macular damage.

Eating a healthy, well-balanced diet is one of the best things you can do to keep your eyes and vision strong for years to come. Here, Elman Retina Group discusses the best eye-friendly foods.

Leafy Green Vegetables

Leafy green vegetables like spinach, kale, romaine lettuce, collards, turnip greens and Swiss chard are chockful of beneficial nutrients for eye health, including lutein and zeaxanthin. Research suggests that lutein and zeaxanthin may help prevent AMD and cataracts.

Cold-Water Fish

Cold-water fish like salmon, mackerel and herring are high in omega-3 fatty acids, a nutrient that is important to the health and wellness of the retina. Studies have shown that individuals who had a diet high in omega-3 fatty acids were much less likely to develop AMD.


Like cold-water fish, walnuts are high in omega-3 fatty acids. If you’re not a fan of walnuts, try snacking on pistachios, almonds, sunflower seeds or hazelnuts. Pistachios are high in lutein and zeaxanthin while almonds, hazelnuts and sunflower seeds contain vitamin E, which studies have found may reduce the risk of advanced of AMD.

Citrus Fruits

Oranges, grapefruits, tangerines, lemons and other citrus fruits are a great source of vitamin C. Research shows that vitamin C promotes good eye function and can prevent or at least delay the progression of AMD and cataracts.

Sweet Potatoes

Sweet potatoes are high in beta carotene, which combined with zinc and vitamins C and E, may reduce the progression of AMD. Other sources of beta carotene are carrots, kale and butternut squash.

At Elman Retina Group, we are dedicated to providing the highest quality of retinal care. Dr. Michael J. Elman has over 30 years of experience diagnosing and treating a range of retinal conditions. To discuss your vision concerns with Dr. Elman, please call (410) 686-3000 today.