Here Are The Best Super foods For Eye Health

April 18, 2018 • By Sophia Smith
The estimated reading time is 3 minutes

When it comes to maintaining eye health, many people assume that taking vision supplements is the only way to go.  While taking eye health supplements can be beneficial in treating vision problems, there are other options as well.  Superfoods are foods that are exceptionally nutritious and can even possess healing properties.  There are several superfoods containing important vitamins and minerals that can be added to your daily diet to help maintain eye health.  Here are some of the best superfoods for eye health that you should be adding to your diet NOW.


Not only is salmon delicious, but the oily fish is rich in B-vitamins and omega-3 fatty acids, which are both key components in maintaining eye health.  Eating just one serving of salmon per week has been linked to a decrease in the risk of developing macular degeneration, a common eye condition in people ages 50 and older.  In addition to salmon, other fatty fish, like tuna and sardines, have also been linked to maintaining eye health.

Dark Leafy Greens

Don’t knock those strange-looking green drinks that everyone seems to be obsessed with just yet.  Adding dark, leafy greens to your daily diet can do wonders for your eye health,  Spinach, kale, swiss chard, and other dark, leafy greens contain two key antioxidants that are stored in the macula- lutein and zeaxanthin.  These nutrients help absorb blue light, thus protecting the retina. If you don’t like eating salads, these dark, leafy greens can be prepared in many different ways.  You may just find yourself drinking one of those green juices!

Olive Oil

Though olive oil isn’t technically a food, adding it to your diet can significantly reduce your risk of developing age-related macular degeneration.  The extra virgin olive oil contains additional antioxidants, and using it as an ingredient in other dishes can up the antioxidants you’re receiving. Eating your dark, leafy greens with olive oil can help you absorb more lutein and zeaxanthin since these antioxidants are fat-soluble.


You’ve probably heard that snacking on a handful of almonds can aid in weight loss because it fills you up and stops you from snacking on unhealthy food.  What you may not know, however, is that almonds are also a great snack for maintaining eye health. One of the almonds' biggest benefits is that they contain vitamin E, which protects eye tissue from unstable molecules.  Getting enough vitamin E in your daily diet can help prevent developing age-related macular degeneration and cataracts, two common eye conditions.  Almonds are a great snack to take on the go since they are portable and easy to eat.


It’s no secret that carrots are good for your eyesight.  Carrots contain vitamin A and beta-carotene, two important components in maintaining eye health.  Like almonds, carrots are also easy snacks to bring with you on the go, especially baby carrots. Carrots can also be used in a variety of dishes and even desserts!  For maximum eye protection, make sure to include carrots in your daily diet.

Sophia Smith

She is a renowned nutritionist and freelance writer whose topics of interest include healthy living and healthy eating. She is passionate about introducing new and delicious healthy meals while balancing her time between cooking and going to the gym. Her mission is to change the life of as many people as she can and make them the best version of themselves.
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