It’s easy to think of eye health as something separate from the rest of the body—but your eyes depend on the same basic building blocks as every other organ. What you eat directly affects how well your eyes perform, how protected they are against damage, and how well they age.
Some eye conditions, like age-related macular degeneration (AMD) and cataracts, are linked to oxidative stress and inflammation. Others, like dry eye and diabetic retinopathy, can worsen with poor metabolic health. That’s why eye health and nutrition go hand in hand—and it’s worth paying attention to what’s on your plate.
The good news? There's strong evidence that certain foods and supplements can support long-term vision. Whether you're looking to preserve your eyesight or just be proactive about your health, here’s what should be on your plate according to our Austin eye care team.
Nutrients That Matter Most
1. Vitamin A
Essential for night vision and overall eye function, vitamin A prevents the cornea from drying out. It’s found in:
- Carrots
- Sweet potatoes
- Spinach
- Eggs
2. Lutein and Zeaxanthin
These powerful antioxidants for vision are found in the macula and help filter harmful blue light. Research shows they may help reduce the risk of cataracts and slow the progression of AMD. Found in:
- Kale
- Spinach
- Swiss chard
- Corn
- Eggs
3. Vitamin C
A potent antioxidant that supports blood vessels in the eyes and may lower the risk of cataracts. Found in:
- Oranges
- Bell peppers
- Strawberries
- Broccoli
4. Vitamin E
Helps protect eye cells from free radicals. A diet rich in vitamin E may reduce the risk of advanced AMD. Found in:
- Almonds
- Sunflower seeds
- Avocados
5. Zinc
Helps bring vitamin A from the liver to the retina and is essential for night vision. Found in:
- Beef
- Shellfish
- Chickpeas
- Pumpkin seeds
6. Omega-3 Fatty Acids
The omega-3 eye benefits are widely known—these fats are crucial for tear production and eye surface health. Found in:
- Salmon
- Sardines
- Flaxseeds
- Walnuts
Supplements That Can Support Your Vision
While food is the best way to get nutrients, supplements can be useful—especially for individuals with dietary restrictions, chronic conditions, or increased risk factors for certain eye diseases.
One of the most well-researched formulations is the AREDS2 supplement, developed by the National Eye Institute. It includes:
- Vitamin C (500 mg)
- Vitamin E (400 IU)
- Zinc (80 mg)
- Copper (2 mg)
- Lutein (10 mg)
- Zeaxanthin (2 mg)
This combination of vitamins for eyes was shown to slow the progression of intermediate to advanced AMD in clinical trials. While it’s not necessary for everyone, it may benefit those at higher risk. Always consult your Dr. Chelsea Wahl before starting new supplements.
What to Limit or Avoid
Just as some foods promote eye health, others can increase the risk of problems. Diets high in processed sugars and unhealthy fats have been linked to inflammation, insulin resistance, and worsening eye conditions. To better support eye health and nutrition, try to limit:
- Refined carbohydrates and sugary snacks
- Fried and heavily processed foods
- Excess alcohol consumption
Vision and Nutrition at Every Age
- Children and Teens: A balanced diet supports eye development and helps prevent early myopia progression.
- Adults in Their 30s–50s: A key time to build habits around foods for good eyesight.
- Seniors (60+): Risks for AMD, cataracts, and glaucoma rise. Antioxidants and the AREDS2 formula may help maintain long-term vision.
Comprehensive Eye Care in Austin
At the Lone Star Eye, we understand how deeply nutrition affects your eyes—and your quality of life. Our eye care team regularly counsels patients on lifestyle factors that can influence their vision, from diet and screen time to chronic disease management and more.
If you’ve noticed changes in your vision or simply want to stay ahead of potential eye health problems, we’re here to help. From preventive care to personalized nutritional guidance, we’ve got you covered.
Ready to support your eyes with better nutrition? Contact Lone Star Eye in Austin to request an eye exam and learn more about how we can help protect your vision.