We all know that eating well supports overall health—but did you know that your diet can also have a direct impact on your eyesight? The eyes, just like the rest of the body, need specific nutrients to function properly. And while no single food will give you superhuman vision, a balanced, nutrient-rich diet can help reduce the risk of eye conditions like cataracts, dry eye syndrome, and age-related macular degeneration (AMD).

In this guide, we’ll break down the vitamins and nutrients that matter most for your eye health—and which foods to eat more of to keep your vision in good shape.

Why Diet Matters for Eye Health

Just like the heart, brain, and muscles, your eyes rely on a steady supply of oxygen, antioxidants, and essential nutrients to function. Poor diet and nutritional deficiencies have been linked to several common eye conditions, especially those related to ageing. Eating the right foods can support eye tissue, reduce inflammation, and help protect the delicate structures of the eye from damage caused by light exposure and oxidative stress.

Key Nutrients for Healthy Eyes

Let’s take a look at the most important nutrients for vision, where to find them, and what role they play.

  1. Beta-Carotene (Provitamin A)

You’ve probably heard that carrots are good for your eyes—and there’s truth to that. Carrots are rich in beta-carotene, a type of antioxidant that your body converts into vitamin A. While it won’t give you night vision, beta-carotene plays a crucial role in preventing conditions like night blindness and dry eyes. It may also help lower the risk of cataracts and age-related macular degeneration (AMD).

Good sources include:

  • Carrots
  • Sweet potatoes
  • Butternut squash
  • Pumpkin
  • Mangoes

Learn more from NHS Vitamin A guidance

  1. Lutein and Zeaxanthin

These two antioxidants are found in high concentrations in the retina and the macula—the part of your eye responsible for central vision. They act as natural sunblock, filtering out harmful high-energy blue light and helping protect eye cells from oxidative stress.

Studies suggest that lutein and zeaxanthin may reduce the risk of AMD and cataracts and could help with sensitivity to light, especially in people who suffer from photophobia.

Foods rich in lutein and zeaxanthin:

  • Kale and spinach
  • Eggs (especially the yolks)
  • Sweetcorn
  • Avocados
  • Pistachios
  1. Vitamin A

Vitamin A is essential for maintaining the outer surface of the eye (the cornea) and supports low-light vision. It’s also a vital part of the eye’s photoreceptor system, helping convert light into signals that the brain interprets as images.

Deficiency in vitamin A can lead to dry eyes, poor night vision, and in severe cases, blindness.

Top sources:

  • Liver and cod liver oil
  • Dairy products like cheddar cheese and butter
  • Kale and broccoli leaves
  • Carrots and sweet potatoes

Note: Vitamin A is fat-soluble, meaning it’s stored in the body. Too much can be harmful, especially during pregnancy. Consult your GP before taking supplements.

  1. Vitamins C and E

These antioxidant vitamins work together to support healthy eye tissue and blood vessels. They help reduce oxidative damage in the eye and may slow the progression of AMD and cataracts.

Vitamin C is found in:

  • Oranges and citrus fruits
  • Strawberries
  • Bell peppers (especially red)
  • Tomatoes

Vitamin E is found in:

  • Almonds and sunflower seeds
  • Olive and rapeseed oils
  • Avocados
  • Kiwis and mangoes
  • Green vegetables like spinach and broccoli

NHS info on Vitamin C and Vitamin E

  1. Omega-3 Fatty Acids

Omega-3s, especially DHA (docosahexaenoic acid), are essential for the structure of the retina. They also help prevent dry eye syndrome and may lower the risk of AMD.

A diet rich in omega-3 fatty acids is particularly beneficial for people who spend long hours staring at screens or working in air-conditioned environments, as it helps maintain moisture in the eyes.

Great sources of omega-3s:

  • Oily fish like salmon, mackerel, sardines, and tuna
  • Chia seeds and flaxseeds
  • Walnuts
  • Algal oil (a good vegetarian alternative)
  1. Zinc and Bioflavonoids

Zinc is crucial for transporting vitamin A from the liver to the retina, where it helps produce melanin—a protective pigment in the eyes. It’s also thought to help protect against night blindness and slow the progression of AMD.

Bioflavonoids (also known as flavonoids) work alongside antioxidants to protect eye cells and improve blood flow to the retina.

Zinc-rich foods:

  • Pumpkin seeds and sunflower seeds
  • Chickpeas, lentils, and beans
  • Red meat in moderation
  • Wholegrains and dairy

Bioflavonoid sources:

  • Citrus fruits
  • Berries
  • Onions
  • Green tea
  • Soy products

Tips for an Eye-Friendly Diet

  • Aim for colour on your plate. Brightly coloured fruits and vegetables tend to be rich in antioxidants.
  • Eat oily fish twice a week. This supports retinal health and tear production.
  • Stay hydrated. Dehydration can contribute to dry eyes.
  • Don’t overdo supplements. If you eat a balanced diet, supplements may not be necessary—and taking too much of certain vitamins (especially fat-soluble ones) can be harmful.
  • Quit smoking. Smoking significantly increases the risk of AMD and cataracts.

By eating a balanced, varied diet packed with fruits, vegetables, healthy fats, and wholegrains, you’re not just supporting your eyesight—you’re boosting your overall health too.

If you’re concerned about your vision or want expert advice about supplements or dietary changes, speak with your GP or an optometrist.