As we age, it’s normal to experience a change in eyesight, so it is important that we’re doing everything we can to keep our eyes clear and healthy. Eating a nourishing diet is not only good for your body, it’s also great for your eyes. There’s an easy way to improve your eye health: Start by making the same nutritious food choices that are good for your overall health and wellness.
The following vitamins, minerals and other nutrients are essential for good vision and may protect your eyes from sight-robbing conditions and diseases such as Age-Related Macular Degeneration (AMD).
Fruits and Vegetables
The nutrients in both fruits and vegetables provide antioxidants, which can help maintain healthier eyes. Fruits and vegetables also provide protection because many of their nutrients deliver antioxidants that our bodies cannot synthesize.
For example, lutein and zeaxanthin are important antioxidants that help prevent degeneration in the lens and retina. Eating a diet rich in these carotenoids helps reduce the risk of AMD by fighting oxidation in the retinal cells of the eye.
Foods rich in lutein and zeaxanthin are typically dark-colored fruits and vegetables, including:
- spinach
- kale
- collard greens
- yellow corn
- carrots
- kiwi
- mangos
- melons
Omega-3 Fatty Acids
Eating fatty fish, such as salmon, tuna, mackerel, and sardines, that are rich in omega-3 fatty acids also helps lower the risk of AMD. Omega-3 fatty acids are rich in docosahexaenoic acid (DHA), which is important for eye health and visual function. People with dry eye syndrome (i.e., low tear production) can benefit from a diet rich in omega-3 fatty acids because dry eye is linked to low levels of DHA.
However, studies have found that omega-3 fatty acid vitamin supplements may not provide as much protection. That means it’s better to eat the fish than just take omega-3 supplements. It’s important to note that heavy consumption of fish can contribute to high mercury levels (How Much is Too Much Mercury).
You can also find omega-3 fatty acids in plant-based sources, such as:
- nuts
- seeds (flax seeds and chia seeds)
- dark, leafy greens (romaine, arugula, spinach)
B Vitamins
Higher levels of B vitamins may lower your risk of developing AMD.
Foods that are high in vitamins B6 include:

- bananas
- chicken
- beans
- potatoes
- fish
- liver
- pork
Foods that are high in vitamin B12 include:

- dairy
- eggs
- meat
- poultry
- shellfish
Night vision can be impaired not only by the darkness, but also by the sudden glare of lights from oncoming cars, traffic signals, etc. Our eyes are forced to constantly adjust, leaving brief periods of impaired vision between adjustments.
Most problems associated with contact lenses cause minor irritation, but serious eye infections from poor lens hygiene can be extremely painful and may lead to permanent vision loss. About 80 to 90 percent of contact lens-related eye infections are bacterial. A type of infection you can get is called pseudomonas aeruginosa, a fast-growing bacterial infection that can lead to a hole in your cornea. Unfortunately, patients who get this infection have a high chance of permanent scarring and vision loss. Beyond bacteria, fungal infections are also potential threats to your vision.
In a presentation to the American Society of Retina Specialists, Dr. Ajay E. Kuriyan of the University of Rochester reported that three patients who underwent bilateral intravitreal injection of stem-cells for age-related macular degeneration (AMD) suffered bilateral vision loss. The clinic at which all three procedures were performed did not have a licensed ophthalmologist on-site, and the stem-cell injections were administered by a nurse practitioner, Ocular Surgery News reported. Each patient paid $5,000 for the procedure.
It seems like every season is allergy season. In the spring, it’s the tree and flower pollen. Summer adds grass pollen. In the fall, it’s weed pollen. People who have allergies have symptoms such as sneezing, sniffling, and nasal congestion, but allergies can affect the eyes, too. They can make your eyes red, itchy, burning, and watery, and cause swollen eyelids.
Discovery Eye Foundation is pleased to present the following excerpt from a just-released inspirational book called Walk in My Shoes. It is the result of two years of collaborative effort and is a unique collection of 27 powerful stories by individuals who are experiencing or witnessing the challenges of losing not one, but two senses: hearing and sight. The writers of Walk in My Shoes offer a glimpse into living with Usher syndrome, a progressive disease leading to blindness and deafness. Walk in My Shoes speaks to the more than 400,000 people worldwide dealing with Usher syndrome, to their families, to the professionals working with them, and to the rest of the world.
ABOUT THE AUTHOR
Vision loss is feared more than the loss of any other sense and is considered to affect the quality of life more than most other issues. When it comes to children, even partial vision loss can be damaging because it can affect the way that your child learns and develops. There are several different types of issues that may affect your child’s vision. Awareness is key to prevention and treatment.
Amanda Duffy
