Your eyes benefit from certain nutrients that actively work to keep your eyesight as healthy as possible. These nutrients are found in certain foods and have been showed to actively help prevent glaucoma, macular degeneration, cataracts, and loss of sight. Vision loss is a very common problem. Don’t take your eyesight for granted. Incorporating the plant-based, nutrient-rich foods below will optimize your eyesight and eye health for years to come.


Carrots are one of the first vegetables that your optometrist will recommend for an eye-healthy diet. Carrots are loaded with Vitamin A, a nutrient that is absolutely essential to maintain optimal vision. They also contain a strong dose of beta carotene. Studies show that beta carotene works to prevent age-related loss of vision and decrease your chance of macular degeneration.

Dark Leafy Greens

Leafy green vegetables like spinach, kale and collards are a great source of lutein and zeaxanthin. Both of these carotenoids are essential for maintaining the eye health of the macula of your eye. The macula is in the eye’s center and controls vision detail. Eating dark leafy greens also helps improve the blood flow to your eyes. This is because these greens contain super-healthy nitrates that are converted to eye-healthy nitric oxide.

Plant-Based Omega-3s

When focusing on an eye-healthy diet, the first thing your optometrist will tell you is to eat oily fish such as salmon and tuna. However, there are many ways to get these incredibly powerful omega-3s from plant-based food. Omega-3s have been found to simultaneously keep your eyesight at its peak as well as significantly decrease your chances of issues such as macular degeneration and cataracts. Flax seeds, chia seeds, pumpkin seeds, walnuts, and Brussels sprouts are all loaded with omega-3 fatty acids. As an added benefit, they are all rich in fiber.


Known as one of nature’s top superfoods, blueberries are loaded with antioxidants and anthocyanins. Both of these are excellent at protecting vision and were even uses by pilots in WWII to keep their vision accurate on night flights.

There are many other foods you can include in your diet to prevent eyesight woes. However, don’t attempt to get these nutrients from vitamins or supplements alone. The best way to get maximum health impact from these eye-healthy vitamins and antioxidants are directly from the plant-based foods. The foods’ natural nutrients have a synergistic effect on promoting eye health and keeping eyesight issues at bay.

About the author

Emma Sturgis

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