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HomeHealth TopicEye Care and Vision

Can You Improve Your Vision by Eating a Healthy Diet?

Samvida Patel, MNSP, INHCNishika Reddy, MD
Updated on July 20, 2022

Key takeaways:

  • There’s no evidence that suggests a healthy diet can correct or restore vision or prevent eye disease.

  • Cataracts, glaucoma, and age-related macular degeneration (AMD) are among the leading causes of vision loss in adults in the U.S. A nutrient-dense diet may help prevent these problems from becoming severe.

  • Vitamins A, C, and E and other nutrients like carotenoids and omega-3 fatty acids are linked to a lower risk of developing severe eye disease.

Close-up of chopsticks holding a salmon sashimi.
Kwangmoozaa/iStock via Getty Images

More and more, research suggests that diet can lower your risk of developing health conditions like diabetes. Can the same be said for diet and eye health? After all, you might have heard that foods like carrots, blueberries, and spinach help eyesight.

Vision problems affect at least 2.2 billion people around the world. About half of those problems are preventable. According to the CDC, 90% of vision loss from diabetes can be prevented. 

Here’s what you need to know about diet and vision, including which foods may help promote eye health. 

Which parts of your eye health are affected by diet?

While a healthy diet may be good for your eyes, there's no evidence showing that it can correct or restore your vision. 

That said, eating nutrient-rich foods may benefit your eyesight in other ways. Let's take a look at the different parts of the eye that can be affected by diet.

Cornea

As the clear part that covers the iris (the colored part of your eye) and pupil, this structure is responsible for letting light pass through the eye. The cornea is protected by a layer called a tear film. 

Various factors, including age, medical conditions, and medications can cause dry eye. Apart from being a painful condition, it can damage the tear film and cornea and may lead to vision loss without proper care or treatment. Luckily, consuming omega 3 fatty acids can improve dry eye by lowering inflammation and helping your eyes make more tears.

Macula

This is a central part of your retina, or the back portion of your eye that senses light and signals the brain to see. The macula allows you to see details clearly. Cells in this area can break down, or abnormal blood vessels can grow there. This is known as age-related macular degeneration (AMD) and can lead to vision loss. 

A large trial, called age-related eye disease studies (AREDS), found that certain combinations of antioxidants and vitamins lowered the chances of moderate AMD from becoming severe by about 25%. But out of these, beta carotene — a pigment in the carotenoid family that gives fruits and vegetables their orange color — was found to raise the risk of lung cancer in people who smoked. 

In a follow-up study, AREDS2, one of the changes researchers made to the original supplement was replacing beta carotene with lutein and zeaxanthin. The findings suggested that lutein and zeaxanthin are helpful in slowing the effects of later-stage AMD. 

A recent study also confirmed that these compounds come with a greater benefit against advanced AMD compared to beta carotene — but without any noticeable risk of causing lung cancer. As a result, lutein and zeaxanthin may be a better alternative to beta carotene for those who smoke.

Optic nerve

This is the important communication channel that connects the retina in both eyes to the brain. One of the most common ways that this can lead to vision loss is through glaucoma. This refers to a collection of diseases where a buildup of fluid in the eye raises eye pressure. 

A small study found that African American women who ate more fruits and vegetables were less likely to have glaucoma. But more studies are needed to confirm any benefit.      

Retina

Certain diseases like diabetes can raise your risk of various eye issues that affect the retina, like AMD and diabetic retinopathy (DR). Thankfully, there are many vitamins that can help boost retinal health. 

Vitamin A has the most direct impact on the retina’s function. Beta carotene, lutein, and zeaxanthin — and vitamins C and E have also been shown to help vision by lowering the risk of abnormal blood vessels growing under the retina.

Keep in mind, eyesight can worsen over time. While a healthy diet may not prevent or reverse eye problems, it may be able to help stop them from becoming worse.

How do you know if a nutritional imbalance is affecting your eyesight?

In general, a diet lacking in essential vitamins and minerals may:

  • Raise your risk of developing health conditions like diabetes: As mentioned earlier, these conditions can lead to glaucoma and DR. 

  • Raise oxidative stress in the body: This refers to a process where highly reactive substances, called free radicals, damage cells and tissues. Oxidative stress in the eyes can also cause eye disease and impact vision.

That's why, in most cases, it can be difficult to trace issues with eyesight back to specific nutritional imbalances. But in cases like a vitamin A deficiency, telltale signs may make it easier to spot a potential nutrient imbalance.

Vitamin A deficiency

Vitamin A deficiency is a leading cause of preventable blindness in children worldwide. Cells in the retina use this nutrient to work properly and help you see at night. As a result, one of the first symptoms of a vitamin A deficiency includes not being able to see at night. Other symptoms can include ulcers appearing on the cornea and severe dry eye symptoms. Dry eye, in particular, can occur because the white part of the eye (conjunctiva) and clear part of the eye (cornea) dries out without vitamin A.

If you or your child is having trouble seeing at night or have severe dry eye symptoms, talk with your healthcare provider. They can order a blood test to check your vitamin A levels and recommend supplements if needed. Make sure to also schedule yearly checkups with an eye specialist. Also, be sure to set up a visit if you notice changes in your vision.

What foods should you include in a diet for eye health?

The common theme in most studies that look at foods for eye health can largely be broken down into:

  • Fresh fruits and vegetables

  • Legumes (beans or lentils)

  • Lean meat and fish

  • Some dairy

  • Healthy fats like nuts and certain oils

It's best to speak to your healthcare provider or dietitian before making major changes to your diet — especially if you have underlying health conditions or are taking medication. They can support you in making sustainable changes that work for you and your unique situation.

What foods can make your eye health worse?

Foods that are typical of a western diet — foods that are high in fat, sodium, and sugar — can worsen your eye health by raising blood sugar and blood pressure. Some examples include:

  • Refined carbohydrates like candy, sugary sodas, and other sweets

  • Simple carbohydrates that are easily broken down into sugars in the body, like white bread and sugary cereals

  • Processed meats like hot dogs or deli meats

  • Heavily processed foods like potato chips

  • Items high in saturated fat like butter or margarine

  • Excessive dairy

Are there other ways to naturally improve your eyesight?

Aside from adding more fruits and vegetables to your diet, there are other lifestyle changes you can try to support your eye health. Remember, while you may not be able to reverse eye problems or prevent them from happening, certain steps in your day-to-day life may help prevent them from becoming worse.

  • Taking supplements: It's difficult to get certain nutrients from food alone. Work with a provider and dietitian to see if you could benefit from taking vitamins.

  • Doing eye exercises: The time you spend in front of screens can affect your eyesight and long-term eye health. Taking breaks when possible and performing simple eye exercises can strengthen your eyeballs. 

  • Quitting smoking: Smoking can raise your risk of many eye problems because it raises oxidative stress and inflammation in the body, including in your eyes. Oxidative stress can kill certain cells in the eye and lower pigment levels that are important for vision.

  • Being regular with medical visits: One of the most important ways you can take care of your eye health is to be regular with your eye checkups, so any potential issues can be identified or treated in a timely manner. Likewise, going to a healthcare provider for a yearly physical can help you keep regular tabs on other areas of your health that are linked to eye health.

  • Practicing healthy eye hygiene: If you wear contact lenses, making sure your hands are clean before you put your lenses in can prevent bacteria from entering the eye. Also, making sure you're following instructions on the contact lenses box — like rinsing them out with eye solution daily and not over-wearing them — can also help protect your vision.

Keep in mind, this is not a complete list of lifestyle recommendations for your eye health. Talk with a healthcare provider or eye specialist for specific guidance on what you can do to protect your vision.

The bottom line

What you eat may not be able to restore your vision or prevent eye disease. But a diet consisting mainly of fruits and vegetables, oily fish, and nuts may help lower the risk of severe eye problems down the line. 

Talk with your healthcare provider and dietitian to learn about potential nutritional imbalances or health conditions that might be affecting your eyesight. Also, make sure to see an eye specialist if you notice any changes in your vision. They can help identify any potential problems and help you understand your treatment options and take steps to protect your eye health.

References

American Academy of Ophthalmology. (2016). Conjunctiva.

American Academy of Ophthalmology. (2016). Cornea.

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GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

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