The Top 10 Foods for Eye Health Skip to content
The Top 10 Foods for Eye Health

The Top 10 Foods for Eye Health

Your eyes are important, and they need nutritional support to serve you well throughout your life. Here is a list of the top foods that support eye health.

Fatty Fish

Fatty fish like salmon, mackerel, and tuna are an excellent source of omega 3 fatty acids, and omega 3 fatty acids are vital for supporting eye health. Omega 3 fatty acids keep your eyes well moisturized, and these essential fats are needed for the healthy development, repair, and maintenance of the eyes. Omega 3 fatty acids also support retinal health and function.

Dark Leafy Greens

Spinach, kale, Swiss chard, and collard greens all contain abundant amounts of two compounds that are important for supporting and protecting your eyes. Lutein and zeaxanthin are two types of carotenoids that are found abundantly in the macula of your eyes. These compounds are vital for ensuring your macula stays healthy. The macula protects your eyes from bright light, and structures in the macula allow you to see fine details. Zeaxanthin is found in the retina of your eyes and is vital for retinal health.

Krill and Krill Oil

Krill and krill oil contain a large amount of omega 3 fatty acids, as well as a compound called astaxanthin. Astaxanthin is an extremely beneficial antioxidant that protects the brain and the structures of your eyes from free radical and oxidative damage. Astaxanthin may help to protect you from developing cataracts, diabetic retinopathy, inflammatory eye disease, glaucoma, and age related macular degeneration.


Eggs are powerhouses of vitamins, minerals, and nutrients, and they are excellent for supporting your eyes, as well. Eggs contain lutein, and they contain vitamin A. Lutein protects your macula, and vitamin A is important for supporting healthy eye development and for encouraging healthy vision. Vitamin A may also protect you against night blindness.


Oats offer a great start to the day, and this grain offers additional nutritional support and protection for your eyes. Oats contain vitamin E, zinc, and niacin, which all support eye health or provide antioxidant protection for your eyes.

Citrus Fruits

Vitamin C protects the body, and it protects your eyes from harm. Vitamin C is a vital water soluble antioxidant that has been shown to help reduce the formation and risk of cataracts. Citrus fruits are high in vitamin C, and the inclusion of these fruits in your diet can help supplement your vitamin C levels to support your immune system and to offer your eyes added protection.


Walnuts and other nuts like pistachio nuts contain high levels of vitamin E and omega 3 fatty acids. Vitamin E is a fat soluble vitamin that also acts as an antioxidant. Vitamin E boosts eye health and provides added protection against free radical damage to the structures of your eyes.


Carrots and other yellow vegetables like bell peppers and tomatoes contain vitamin A, vitamin C, and various carotenoids that can help to support the structures of the eyes and which encourage eye health. These vitamins support eye health, and they play a role in reducing your risks of developing a variety of eye disorders.


Kidney beans and other legumes are an excellent source of vitamins and minerals, including zinc. Zinc protects your retinas and decreases your risks of developing macular degeneration. Zinc is also vital for supporting your immune system and other sensory organs.

Sunflower Seeds

Sunflower seeds are a great source of vitamin E and healthy fats, and they contain zinc, which all help to support and protect your eyes.

Healthy Diets and Supplements

Every organ in your body relies on you to provide it with the nutrients needed to support health. There are over ninety different vitamins, minerals, omega fats, and other nutrients that are essential for health, and which must be included in your diet to ensure short and long term health. While it is possible to create a diet that contains all of the nutrients, trying to stick to a diet that contains all of them can be extremely challenging and time consuming. A dietary supplement can’t take the place of a healthy diet and healthy lifestyle choices, but it does allow you to make sure your diet contains all of the nutritional support your body needs. Science and modern medicine offer you supplements and nutritional support designed for every age group and almost every situation. The eye health supplements at CAMFormulas offer a comprehensive range of vitamin and mineral supplements that are scientifically formulated to support and promote eye health.
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