How Does Diet Affect Eye Health?

anti-inflammatory diet carbohydrates chronic inflammation elimination diet eye disease eye health lutein omega-3 fatty acids omega-6 fatty acids oxidative stress processed foods sugar trans fats vegetable oils vitamin a vitamin c vitamin d vitamin e zeaxanthin zinc May 31, 2025

A woman holds two round slices of fruit in front of her eyes while sitting at a table with foods for eye health.

Do you squint at tiny text or struggle to see in the dark? Maybe you’ve noticed light flashes or blurry vision. These are just some of the common signs that your eyes are changing — and it can happen faster than you think.¹

Your eyes are one of the first parts of your body to show signs of aging. In the U.S. alone, around 12 million people aged 40 and up have trouble seeing clearly, and about a million are completely blind.^2,3

Two out of three Americans believe losing their vision is just a normal part of aging, but that’s not completely true. Many common eye problems can actually be slowed down or even prevented.^1,4

One of the most powerful tools to protect your eyesight? Your diet. In this article, we’ll tackle which foods keep your eyes healthy and which ones you should just keep an eye on:⁵

Understanding age-related eye disease
Causes of eye disease
Top foods for eye health
Foods that harm your eyes

First, let’s go over some of the major eye problems that tend to show up as we age.

Understanding age-related eye disease

Age-related macular degeneration (AMD) affects the central part of your retina called the macula. This part of your eye helps you see fine details, especially when you’re looking straight ahead. When AMD develops, things or people in the center of your vision may look blurry or distorted. As a result, it becomes harder to read, drive, or recognize faces. AMD is the leading cause of vision loss in people over 60.^6,7

A cataract is a cloudy area that forms in the lens of your eye. Some cataracts stay small and don’t affect your vision much, while others grow bigger and make your vision blurry or hazy. Cataracts are the leading cause of vision loss in the U.S. and the number-one cause of blindness around the world.^6,8

Diabetic retinopathy occurs when diabetes damages the tiny blood vessels in your retina, the part of your eye that helps detect light. At first, you might not notice any symptoms, but over time, your vision becomes blurry or spotty. If left untreated, diabetic retinopathy can lead to blindness. This eye disorder affects almost 10 million people with diabetes in the U.S.^6,9

Glaucoma is a condition that slowly damages your optic nerve, the part of your eye that sends images to your brain. The main cause of glaucoma is high pressure in your eye caused by the buildup of natural eye fluid that can’t drain properly. Over time, the damage to your optic nerve can result in vision loss and in some cases, blindness. About 3 million Americans suffer from glaucoma, but most of them don’t know it. This is why glaucoma is often called the “silent thief of sight” — it can cause irreparable damage without showing early symptoms.^6,10,11

Dry eye happens when your tear glands don’t work well. This means they don’t make enough quality tears to keep your eyes moist and healthy. As a result, your eyes feel dry or itchy, or like there’s something gritty stuck in them. They may also get a stinging or burning feeling. Over 16 million Americans have dry eyes.^8,12

Causes of eye disease

Various factors can cause age-related eye diseases, but one major reason is oxidative stress. This happens when harmful molecules called reactive oxygen species build up and damage the cells in your eyes. Your eyes are especially at risk because they use a lot of oxygen, contain delicate fats, and are constantly exposed to bright light.⁵

When oxidative stress hits your eyes, your body tries to fix the problem by triggering inflammation — a natural part of your immune response. But as you get older, this process doesn’t always turn off like it should. Instead, it can become chronic inflammation, meaning your body stays in repair mode for too long. Chronic inflammation further damages cells and breaks down tissues in your eyes, speeding up the development of age-related eye diseases.^13,14

Your diet greatly affects how your eyes age. Some foods are rich in nutrients that help fight oxidative stress, while others can worsen your eye health by triggering chronic inflammation.^15,16

Top foods for eye health

Lutein and zeaxanthin are powerful antioxidants found in large amounts in leafy green vegetables. These nutrients build up in the retina and lens of your eyes, where they help block harmful light and reduce damage caused by oxidative stress. Studies suggest that getting about 6 milligrams of lutein and zeaxanthin a day may lower your risk of developing AMD. Even a smaller amount — between 0.5 and 1 milligram per day — may help protect against glaucoma. You can get these eye-friendly nutrients by eating foods like spinach, kale, broccoli, lettuce, peas, asparagus, and eggs.¹⁷

Another key nutrient for healthy vision is Vitamin A. It helps your eyes produce a special protein called rhodopsin, which allows you to see in low light. Vitamin A also keeps the cornea (the clear outer layer of your eye) healthy, helping your eyes stay moist. Your body gets most of its Vitamin A from beta-carotene, a plant pigment found in colorful fruits and vegetables. Foods rich in beta-carotene include carrots, sweet potatoes, red peppers, pumpkin, squash, and spinach. Your body needs to convert beta-carotene into a form that it can use. The animal form of Vitamin A is called retinol, and it’s found in high concentrations in cheese, eggs, and liver.^17,18

Vitamin C also promotes your eye health. Specifically, it protects against damage from UV light and may reduce risk of cataracts. Since the amount of vitamin C in your eyes decreases with age, eating more foods rich in this vitamin — for instance, oranges, grapefruit, strawberries, papaya, green peppers, and tomatoes — can help keep your eyes strong and clear.^15,17

Then there’s vitamin E, especially in the form called d-alpha tocopherol. This nutrient helps fight off molecules called free radicals that can damage important eye proteins and cause cataracts. Eating almonds, sunflower seeds, peanuts, safflower oil, asparagus, and sweet potatoes can help boost your vitamin E levels.^15,17

Omega-3 fatty acids promote your eye health as well. They support visual development, reduce inflammation, and improve tear production, which is especially helpful if you struggle with dry eyes. Salmon, tuna, and other cold-water fish are some of the best sources of omega-3s.^15,17

Lastly, zinc helps maintain the cell membranes and protein structure of your eyes. Plus, it allows vitamin A to travel from your liver to your retina, where it produces melanin — a pigment that protects your eyes from UV light. Research suggests that taking 40 to 80 mg of zinc daily (along with other antioxidants) may slow down the progress of AMD and reduce vision loss. Zinc can be found in oysters, crab, lobster, turkey, beans, chickpeas, nuts, pumpkin seeds, milk, and whole grains.¹⁷

Foods that harm your eyes

Too much sugar and refined carbohydrates — like those found in candy, cakes, pasta, white bread, soft drinks, and fruit juices — can seriously harm your eye health. These foods are quickly broken down by your body, leading to rapid spikes in your blood sugar and insulin levels. Over time, this raises your risk of type-2 diabetes, which causes not only diabetic retinopathy, but also cataracts and glaucoma. High blood sugar can damage the tiny blood vessels in your retina, causing them to leak or bleed — resulting in blurry vision or even blindness. On top of that, blood sugar spikes trigger the release of ROS and ultimately promotes chronic inflammation.^19,20,21

Highly processed foods are another problem. Most packaged snacks, frozen meals, and fast-food items are made with vegetable oils, which are high in omega-6 fatty acids. This type of fat drives ROS production and thus, chronic inflammation. What’s more, when vegetable oils are heavily processed, they produce trans fats. Trans fats are known to raise levels of cytokines — chemicals in your blood that trigger inflammation.^19,22,23

Conclusion

Oxidative stress and chronic inflammation are two major contributors to age-related eye diseases, from AMD to dry eyes. The good news is that your diet can make a real difference. While some foods help fight oxidative stress and chronic inflammation, others can speed up eye damage. Knowing which foods to eat and which to avoid is key to keeping your vision sharp for years to come.

But keep in mind that everyone is different, so there’s no one-size-fits-all solution to optimal health. Ready to nourish your eyes and the rest of your body so you can feel your best from inside out? Sign up for Maximize Your Performance and get personalized guidance tailored to your unique needs and goals.

References

How Does Diet Affect Eye Health?

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