Discover how to support your eye health with nutritional tips, lifestyle changes, and wellness practices backed by research and expert advice.

I just booked my annual eye exam, something I’ve done like clockwork since childhood. Ironically, despite eating carrots by the fistful as a kid (because I was very committed to the “they help you see in the dark” myth and also had a mad crush on Bugs Bunny), I still ended up in glasses and contact lenses. And honestly? That’s pretty normal.

Healthy vision isn’t just about hitting 20/20 on the chart [1]. It’s about the long game: protecting our eyes, fueling them with the nutrients they need, and staying ahead of common conditions that tend to sneak up as we get older.

Protection and Prevention Really Do Matter

A lot of eye health comes down to simple, everyday habits. Wear sunglasses that block both UVA and UVB rays. This isn’t just for beach days; UV exposure contributes to cataracts and macular degeneration over time [2]. Use protective eyewear for sports or DIY projects. Your future self will thank you. Practice contact lens hygiene by washing your hands before handling lenses, replacing them as directed, and avoiding stretching wear time (your eyes are not fans of that; I know this from experience, unfortunately).

Give your eyes screen breaks. I know, I KNOW! This is easier said than done in the very heavily screened world we currently live in, but the American Optometric Association recommends the 20–20–20 Rule: every 20 minutes, look at something 20 feet away for 20 seconds. It won’t cure screen fatigue, but it absolutely helps reduce strain.

Nutrition Insights (Carrots Included—but Not Alone)

Carrots do have a place in the story! They’re rich in beta-carotene, which your body converts into vitamin A, a key player in helping you see in low light [3]. A true vitamin A deficiency can lead to night blindness and dryness, though it’s uncommon in the U.S.

But carrots are just one piece of the puzzle. Other MVP nutrients include [4]:

• Lutein + zeaxanthin: These antioxidants act like internal sunglasses, filtering harmful light and protecting the retina.
  Sources: dark leafy greens, broccoli, corn, egg yolks, pistachios (check out this recipe that’s rich in these nutrients)
• Omega-3s: Support the retina and may reduce dry eye symptoms.
  Sources: salmon, sardines, trout, walnuts, chia seeds.
• Vitamin C + E and zinc: Linked to lower risk of age-related macular degeneration (AMD).
  Sources: citrus, bell peppers, almonds, sunflower seeds, beans, whole grains (make one of these next week)

And remember my general guidance: you don’t need supplements unless your provider recommends them for a vitamin/mineral deficiency. Food can usually provide most of what you need.

Keep an Eye on Age-Related Conditions (Pun Intended)

As we get older, the risk for certain eye diseases naturally increases [5]. Diet and lifestyle can’t eliminate risk entirely, but they can influence it.

Cataracts is the clouding of the lens that affects clarity. Nutrients like vitamin C, omega-3s, lutein, and zeaxanthin have been associated with lower risk [6,7]. Diabetic retinopathy results from damage to blood vessels in the retina due to prolonged high blood glucose [8,9]. Here’s where it’s important to keep your sugar levels in check through finger sticks, medicine, and/or lifestyle modifications. balanced, glucose-friendly eating pattern helps protect the eyes along with medical care. Glaucoma is usually linked to increased pressure that damages the optic nerve [10,11]. Some studies suggest diets high in fruits and vegetables and lower in coffee intake may be beneficial, alongside treatment. Macular degeneration affects central vision (think reading, recognizing faces, driving). It doesn’t usually cause total blindness, but it can impact daily life. As mentioned above, nutrients like lutein, zeaxanthin, vitamins C and E, zinc, and omega-3s play a role in reducing risk.

Learn more about managing your diabetes diagnosis in this Wellness Webinar. Be sure to check out the full playlist if you need additional guidance with everything from meal planning to supporting your brain health.

The Bottom Line (and a Quick Self-Check)

Make annual eye exams a non-negotiable. Even if your vision seems “fine,” a yearly exam—especially one with dilation—helps spot problems early, before symptoms show up. It’s one of the easiest, most powerful things you can do for lifelong eye health. And that’s coming from someone with not just one, but two eye doctors in her family. Your eyes are small but mighty, and they benefit from the same habits that support overall wellness: eat a colorful, produce-rich diet; include fish, nuts, and seeds regularly; protect your eyes from UV and strain; and keep up with preventive care.

Your turn:
What’s one thing you can commit to this month to support your eye health?

References:

1. Celia Vimont. (2016, November 30). What Does 20/20 Vision Mean? American Academy of Ophthalmology. https://www.aao.org/eye-health/tips-prevention/what-does-20-20-vision-mean
2. ‌Kattouf, Valerie, OD, FAAO (March 2019) What is macular degeneration? AllAboutVision.com https://www.allaboutvision.com/conditions/amd.htm
3. DeMaeyer, E. M. (1986). The WHO programme of prevention and control of vitamin A deficiency, xerophthalmia and nutritional blindness. Nutrition and Health, 4(2), 105–112. https://doi.org/10.1177/026010608600400206
4. Diet and Nutrition. (n.d.). Www.aoa.org. https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition
5. National Eye Institute. Updated May 19th, 2021. Keep Your Eyes Healthy. nei.nih.gov Retrieved July 12th https://www.nei.nih.gov/learn-about-eye-health/healthy-vision/keep-your-eyes-health
6. Mayo Clinic . (2023). Cataracts – symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/cataracts/symptoms-causes/syc-20353790
7. Weikel, K. A., Garber, C., Baburins, A., & Taylor, A. (2014). Nutritional modulation of cataract. Nutrition Reviews, 72(1), 30–47. https://doi.org/10.1111/nure.12077
8. Mayo Clinic (June 24, 2021) MayoClinic.org. https://www.mayoclinic.org/diseases-conditions/diabetic-retinopathy/symptoms-causes/syc-20371611
9. Malik, Usman (July 12, 2019) Diabetic Retinopathy: Foods You Should and Should Not Eat. IrisVision.com. https://irisvision.com/diabetic-retinopathy-foods-you-should-and-should-not-eat/
10. Mayo Clinic. (2022, September 30). Glaucoma. Mayo Clinic; Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/glaucoma/symptoms-causes/syc-20372839
11. Al Owaifeer, A. M., & Al Taisan, A. A. (2018). The Role of Diet in Glaucoma: A Review of the Current Evidence. Ophthalmology and Therapy, 7(1), 19–31. https://doi.org/10.1007/s40123-018-0120-3