We are what we eat! In fact, almost everything we eat is absorbed by our organs and can benefit our overall health, so choosing the right foods that are healthy and support all of our systems is important. And just like aiming to increase our steps each day, there is no time like right now to begin eating a well-balanced diet that provides our bodies with the nutrients it needs, and that includes feeding our eyes.

Here are six excellent foods that will give your eyes a nutritional boost.




Wild salmon contains a high amount of Omega-3 fatty acids, which are super nutrients for your eyes. The retina, which has the important job of collecting and sending visual information to the brain, has the highest concentration of DHA, an essential fatty acid found in Omega-3. Eating salmon or other cold-water fish twice a week can support a healthy retina, as well as providing protection against macular degeneration and high eye pressures associated with glaucoma. Omega-3 also supports vascular health in the eye which can reduce the risk of diabetic retinopathy and help reduce symptoms of dry eye.


Whether you poach, steam, bake or broil your salmon, be sure to make an extra serving to have for lunch on whole-grain toast. Not a salmon fan? Try mackerel, herring or freshwater trout.



Another versatile food: the egg!  Egg yolks are packed with vitamin A, zeaxanthin, lutein, and zinc, all of which are nutrients for the health of your eyes. Lutein and zeaxanthin which are found in high amounts in the yolk of eggs are effective antioxidants, protecting your macula and delaying the formation of cataracts.


Vitamin A plays an important role in the functioning of the retina and night vision. It also supports good hydration of the eye, preventing problems associated with dryness of the cornea. The cornea is responsible for focusing most of the light that enters the eye. Keeping the cornea hydrated is essential to its health and your clear vision


Apart from the usual scrambled or sunny-side-up breakfast food, there isn’t a shortage of recipes for eggs! So, why not have them for dinner?




Nuts are generally beneficial for our overall health, but because almonds contain high levels of vitamin E, they make the perfect snack for healthy eyes.


Vitamin E helps reduce the risk of age-related macular degeneration by slowing down the body's oxidation process. It also facilitates the absorption of vitamin A and contains lots of Omega-3 fatty acids.


We think you will love this beet recipe which contains a half-cup of almonds. Tasty and healthy! 


Want to mix it up?  Keep a jar of almonds, macadamia, pecan and walnuts on hand as a special treat.



We’ve all heard that rabbits see well because they eat carrots. It’s a great story, but only partially true. Rabbits have good vision at a distance but not up-close! That doesn’t mean that carrots aren’t great for your eyes.


Since carrots contain a lot of beta-carotene which our bodies turn into vitamin A, this veggie has many beneficial properties for our eyes.  While carrots won’t improve your vision, they will help to keep your eyes healthy.


How about trying this easy smoothie recipe.




This antioxidant-filled berry may be small, but it packs a healthy punch! Vitamin A, C and E, plus zinc, blueberries can really make a difference to your eye health.


Blueberries' vitamin combo can help reduce the development of cataracts and macular degeneration, plus help to lower your risk of developing high blood pressure. When you have high blood pressure, it is important to consult your optometrist on an annual basis because poorly controlled, this can cause eye damage.


Go ahead and add blueberries to your smoothie, cereal, yogurt, muffins or your salads. Delicious beautiful blueberries!


We suggest these simple recipes:






We can’t talk about food for the eyes without giving a shout-out to fabulous leafy greens.  Kale, spinach, arugula and watercress, all green, all good for your eyes! Loaded with vitamins C and E which are powerful antioxidants plus the carotenoids, lutein and zeaxanthin, eating leafy greens can lower your risk of long-term eye disease by helping to protect your macula which is located at the back of the eye and is part of the retina. Studies suggest leafy greens may slow or prevent the development of cataracts.


We recommend trying this great recipe: https://iris.ca/en/blog-post-detail/go-green-eat-clean


Speak to your Optometrist about food for your eyes! Book your appointment today.