There are different opinions regarding the best diet and lifestyle changes to promote optimum eye health; however, most of the experts share the common factor of promoting several servings of fruits and vegetables daily.
A Harvard study published in August of 2013 recommends a heart-healthy diet comprised of fatty fish at least twice a week and at least five servings of fruits and vegetables per day.
A study in Australia released in the summer of 2018 showed a 60% decreased risk in macular degeneration for those who ate one orange a day.
Research from the China Study, the largest comprehensive study done on human nutrition released in 2006, suggests following a whole plant food-based diet. It promotes no meat products including fish, dairy, or eggs and eating several servings of fruits and vegetables per day alongside whole grains and unprocessed starches such as sweet potatoes. Avoiding the heavy use of processed oils is also encouraged but eating healthy fats such as avocados is ok.
Whichever diet plan you choose, please make sure not to leave out generous helpings of the fruits and vegetables listed below that contain the nutrients proven to reduce your risk of eye disease. Please continue to take any prescribed supplements from your eye doctor.
Best food sources of eye-healthy nutrients:
| Nutrients | Food |
|---|---|
| Lutein, Zeaxanthin | Broccoli, Brussels sprouts, collard greens, corn, egg, kale, nectarines, oranges, papayas, romaine lettuce, spinach, squash |
| Omega-3 Fatty Acids | Flaxseeds, Flaxseed oil, halibut, salmon, sardines, tuna, walnuts |
| Vitamin A | Apricots, cantaloupe (raw), carrots, mangos, red peppers (raw), spinach, sweet potatoes. |
| Vitamin C | Broccoli, Brussels sprouts, grapefruit, kiwi, oranges, red peppers (raw), strawberries |
| Vitamin E | Almonds, broccoli, peanut butter, spinach, sunflower seeds, wheat germ |
| Zinc | Chickpeas, and broccoli |
*Harvard Medical School, August, 2013 [online: www.health.Harvard.edu/stayinghealthy;top-foods-to-help-protect-your-vision]
