May isHealthy Vision Month, an annual observance created to encourage all Americans to prioritize their eye health.Keeping your eyes healthy doesn’t just mean taking steps to prevent vision conditions likemacular degenerationorcataracts—it also supports other aspects of your overall health.For example, research has shown that people who have conditions affecting their vision are more likely to have other health conditions than people with healthy vision.Having vision problems may increase your risk for:DiabetesHearing conditionsHigh blood pressureDepressionHow to Protect Your EyesSome eye conditions are related to your genes. While you can’t do much to reduce your genetic risk, there are some changes that you can make to your diet and lifestyle that can help make it less likely that you’ll develop conditions affecting your vision.Things that you can do to support your eye health include:Engaging in regular physical activityGiving your eyes a break from looking at screensQuitting cigarette smokingMaintaining a weight that supports your overall healthWearingsunglasseswhen you’re outsideHow to Improve EyesightEating for Your EyesThere are also certain nutrients that support eye health. Here are six dietitian-recommended foods rich in these important nutrients that you can include in your diet to help keep your peepers in tip-top shape.EggsHello I’m Nik/UnsplashMany people spend long days on their smartphones, tablets, and computers. While more research is needed, some studies have suggested that blue light might be linked to eye conditions like macular degeneration.Carotenoidsare antioxidants with many roles in the body, some of which relate to your vision. Two carotenoids—luteinand zeaxanthin—have been identified as having the potential to help protect your eyes from blue light.Some researchers have proposed that less exposure to the potentially harmful effects of blue light could, in turn, help reduce your risk of developing macular degeneration.Blue Light and Your EyesEggs—especially the yolks—naturally contain lutein and zeaxanthin. In fact, a recent study showed that moderate consumption of eggs significantly reduces the risk of developinglate-stage age-related macular degenerationover 15 years.CarrotsHarshal S. Hirve/UnsplashCarrots are good for healthy vision, thanks to the nutrientbeta-carotene. Research has shown that eating beta carotene-rich food like carrots helps support theability to see at nightas well as to see in dim lighting.To maximize the health benefits of carrots and help your body with absorption, try eating your carrots cooked instead of raw and pair with a nutritious fat source like olive oil or nuts.Dark Green Leafy VegetablesKiona Lee/UnsplashWhether you love kale, collards, or spinach, all green leafy veggies are rich in lutein and zeaxanthin (those carotenoids found in eggs that support eye health).To give your dishes an eye-health boost, try adding a handful of greens to your smoothie, serving them as a dinner side, or even scrambling them up with your breakfast eggs.Frozen veggies like greens can be just as nutritious as fresh, which means you can get creative with your dishes even when the greens are not in season.StrawberriesEngin Akyurt/UnsplashStrawberries are packed with nutrients that support whole-body health but offer some key eye health benefits. Just one cup of strawberries has all the vitamin C you need to get in one day.Strawberries are among themost widely consumed fruitsin the United States, making them a natural choice for eye health support. Research has also suggested that vitamin C may help reduce the risk of developing cataracts in certain populations.Eating Strawberries Every Day May Support Vascular Health, New Study SuggestsBlack Currantsw-ings/GettyBlack currantsand any foods that are naturally red or purple (like blueberries and purple potatoes) are rich sources of natural flavonoids calledanthocyanins.Anthocyanins appear to have a relaxing effect on themuscles of your eyes(ciliary muscles). Being able to relax these muscles is an important part of treatingglaucoma.The nutrient might also help prevent inflammation in the eyes.SaffronstockstuioX/GettySaffron is a versatile spice that has been used around the world for centuries. Some studies have suggested that consuming certain amounts of saffron might help improve vision.It might also help increase the sensitivity of the retina in people with early macular degeneration.When Should You Get An Eye Exam?
May isHealthy Vision Month, an annual observance created to encourage all Americans to prioritize their eye health.
Keeping your eyes healthy doesn’t just mean taking steps to prevent vision conditions likemacular degenerationorcataracts—it also supports other aspects of your overall health.
For example, research has shown that people who have conditions affecting their vision are more likely to have other health conditions than people with healthy vision.
Having vision problems may increase your risk for:
How to Protect Your Eyes
Some eye conditions are related to your genes. While you can’t do much to reduce your genetic risk, there are some changes that you can make to your diet and lifestyle that can help make it less likely that you’ll develop conditions affecting your vision.
Things that you can do to support your eye health include:
How to Improve Eyesight
Eating for Your Eyes
There are also certain nutrients that support eye health. Here are six dietitian-recommended foods rich in these important nutrients that you can include in your diet to help keep your peepers in tip-top shape.
Eggs
Hello I’m Nik/Unsplash
Many people spend long days on their smartphones, tablets, and computers. While more research is needed, some studies have suggested that blue light might be linked to eye conditions like macular degeneration.
Carotenoidsare antioxidants with many roles in the body, some of which relate to your vision. Two carotenoids—luteinand zeaxanthin—have been identified as having the potential to help protect your eyes from blue light.
Some researchers have proposed that less exposure to the potentially harmful effects of blue light could, in turn, help reduce your risk of developing macular degeneration.
Blue Light and Your Eyes
Eggs—especially the yolks—naturally contain lutein and zeaxanthin. In fact, a recent study showed that moderate consumption of eggs significantly reduces the risk of developinglate-stage age-related macular degenerationover 15 years.
Carrots
Harshal S. Hirve/Unsplash
Carrots are good for healthy vision, thanks to the nutrientbeta-carotene. Research has shown that eating beta carotene-rich food like carrots helps support theability to see at nightas well as to see in dim lighting.
To maximize the health benefits of carrots and help your body with absorption, try eating your carrots cooked instead of raw and pair with a nutritious fat source like olive oil or nuts.
Dark Green Leafy Vegetables
Kiona Lee/Unsplash
Whether you love kale, collards, or spinach, all green leafy veggies are rich in lutein and zeaxanthin (those carotenoids found in eggs that support eye health).
To give your dishes an eye-health boost, try adding a handful of greens to your smoothie, serving them as a dinner side, or even scrambling them up with your breakfast eggs.
Frozen veggies like greens can be just as nutritious as fresh, which means you can get creative with your dishes even when the greens are not in season.
Strawberries
Engin Akyurt/Unsplash
Strawberries are packed with nutrients that support whole-body health but offer some key eye health benefits. Just one cup of strawberries has all the vitamin C you need to get in one day.
Strawberries are among themost widely consumed fruitsin the United States, making them a natural choice for eye health support. Research has also suggested that vitamin C may help reduce the risk of developing cataracts in certain populations.
Eating Strawberries Every Day May Support Vascular Health, New Study Suggests
Black Currants
w-ings/Getty
Black currantsand any foods that are naturally red or purple (like blueberries and purple potatoes) are rich sources of natural flavonoids calledanthocyanins.
Anthocyanins appear to have a relaxing effect on themuscles of your eyes(ciliary muscles). Being able to relax these muscles is an important part of treatingglaucoma.The nutrient might also help prevent inflammation in the eyes.
Saffron
stockstuioX/Getty
Saffron is a versatile spice that has been used around the world for centuries. Some studies have suggested that consuming certain amounts of saffron might help improve vision.It might also help increase the sensitivity of the retina in people with early macular degeneration.
When Should You Get An Eye Exam?
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention (CDC).Healthy vision month.
National Eye Institute.Keep your eyes healthy.
Downie LE, Busija L, Keller PR.Blue-light filtering intraocular lenses (IOLs) for protecting macular health.Cochrane Database Syst Rev. 2018 May 22;5(5):CD011977. doi:10.1002/14651858.CD011977.pub2
Roberts JE, Dennison J.The photobiology of lutein and zeaxanthin in the eye.J Ophthalmol. 2015;2015:687173. doi:10.1155/2015/687173
Ma L, Dou HL, Wu YQ, et al.Lutein and zeaxanthin intake and the risk of age-related macular degeneration: a systematic review and meta-analysis.Br J Nutr. 2012 Feb;107(3):350-9. doi:10.1017/S0007114511004260
Gopinath B, Liew G, Tang D, et al.Consumption of eggs and the 15-year incidence of age-related macular degeneration.Clin Nutr. 2020 Feb;39(2):580-584. doi:10.1016/j.clnu.2019.03.009
Miyazono S, Isayama T, Delori FC, et al.Vitamin A activates rhodopsin and sensitizes it to ultraviolet light.Vis Neurosci. 2011 Nov;28(6):485-97. doi:10.1017/S0952523811000423
Ghavami A, Coward WA, Bluck LJ.The effect of food preparation on the bioavailability of carotenoids from carrots using intrinsic labeling.Br J Nutr. 2012 May;107(9):1350-66. doi:10.1017/S000711451100451X
U.S. Department of Agriculture, FoodData Central.Strawberries, raw.
Lim JC, Caballero Arredondo M, Braakhuis AJ, et al.Vitamin C and the lens: new insights into delaying the onset of cataract.Nutrients. 2020 Oct 14;12(10):3142. doi:10.3390/nu12103142
Nomi Y, Iwasaki-Kurashige K, Matsumoto H.Therapeutic effects of anthocyanins for vision and eye health.Molecules. 2019 Sep 11;24(18):3311. doi:10.3390/molecules24183311
Piccardi M, Marangoni D, Minnella AM, et al.A longitudinal follow-up study of saffron supplementation in early age-related macular degeneration: sustained benefits to central retinal function.Evid Based Complement Alternat Med. 2012;2012:429124. doi:10.1155/2012/429124
Falsini B, Piccardi M, Minnella A, et al.Influence of saffron supplementation on retinal flicker sensitivity in early age-related macular degeneration.Invest Ophthalmol Vis Sci. 2010 Dec;51(12):6118-24. doi:10.1167/iovs.09-4995
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
