From the moment you wake up in the morning until you turn off the lights at night – your eyes are constantly working. They scan text on your screen, help you navigate traffic safely, and let you enjoy everything around you. Yet we rarely stop to think about what our eyes need to keep functioning properly. And that includes proper nutrition.
Why is nutrition important for your eyes?
Your eyes are among the most active organs in your body and consist of sensitive parts such as the retina, the lens, and the cornea. Vitamins, minerals, and certain fatty acids all play a role in the health of your eyes. Therefore, what you eat has a direct impact on how well – and for how long – your eyes can do their job.
6 nutrition tips for healthy eyes
Your eyes work all day long and deserve the best care. With the right nutrients, you can contribute to maintaining healthy eyes, now and in the future. From omega-3 fatty acids to colorful vegetables – let’s look at six proven ways to support your eyes through nutrition.
1. Take sufficient DHA
DHA, one of the most important omega-3 fatty acids, is good for eyesight.* You can find DHA mainly in fatty fish such as salmon, mackerel, and herring. Not a fish lover? Then an omega-3 supplement is a good alternative.
DHA is an important building block of your retina and plays a role in its functioning. It helps you see normally and supports the condition of the eye.* To maintain sharp vision*, it is important to get enough DHA. Aim for at least two servings of fatty fish per week or a daily intake of 250 mg DHA via a supplement.
2. Eat lots of colorful vegetables and fruit
Dark, leafy green vegetables such as spinach, kale, and Swiss chard are rich in lutein and zeaxanthin. These antioxidants accumulate in the retina and the macula (the area of the retina responsible for sharp vision). They act as a kind of natural sunglasses that filter out harmful light rays.
Orange and yellow vegetables and fruits, such as carrots, sweet potatoes, and bell peppers, contain a lot of beta-carotene, a precursor of vitamin A. Vitamin A contributes to the maintenance of normal vision.* Vitamin A deficiency is one of the leading causes of preventable blindness worldwide.
3. Don't forget vitamin C
Citrus fruits, berries, bell peppers, and broccoli are excellent sources of vitamin C. This antioxidant contributes to normal collagen formation for the normal functioning of blood vessels, including those in your eyes.* Vitamin C also helps keep the small blood vessels in your eyes healthy.
Try to eat various sources of vitamin C daily. An orange as a snack, berries in your yogurt, or bell peppers in your salad are easy ways to get more vitamin C.
4. Choose vitamin E-rich foods
Nuts, seeds, and vegetable oils are good sources of vitamin E. This vitamin contributes to the protection of cells against oxidative damage.* Almonds, hazelnuts, and extra virgin olive oil are excellent choices for increasing your vitamin E intake.
A handful of nuts a day or a salad with some extra virgin olive oil can already contribute to your vitamin E intake. Moreover, these foods contain healthy fats that promote the absorption of fat-soluble vitamins, such as vitamins A and E.
5. Watch your zinc intake
Zinc is an important mineral that helps transport vitamin A from the liver to the retina. You can find it in oysters, red meat, legumes, and nuts. Zinc contributes to the maintenance of normal vision.*
Therefore, ensure you get enough zinc through your daily diet. Are you a vegetarian or vegan? Then pay extra attention to your zinc intake, as plant-based zinc sources are less well absorbed by the body. Combine plant-based zinc sources such as chickpeas or lentils with vitamin C-rich vegetables for better absorption.
6. Drink enough water
Stay hydrated! Water plays an important role in the production of tear fluid, which keeps your eyes moist and clean. Sufficient hydration is essential for healthy eyes. Drink at least 1.5 to 2 liters of water or other non-caffeinated beverages daily.
Start your day with a glass of water and take regular sips throughout the day. This not only supports your tear production but is also good for the functioning of your entire body.
Tips to keep your eyes healthy
In addition to a good diet, there are other ways to take good care of your eyes:
- Take regular screen breaks if you spend a lot of time at a computer. The 20-20-20 rule is also helpful: every 20 minutes, look at something at least 20 meters away for 20 seconds.
- Wear good sunglasses in bright sunlight to protect your eyes from harmful UV rays.
- Ensure you get enough sleep so your eyes can recover.
- Have your eyes checked by an optician or ophthalmologist every so often, especially as you get older or if eye problems run in your family.
Finally: your view, your responsibility
Your eyes are precious and deserve the best care. By making conscious dietary choices and getting enough nutrients, you can actively contribute to maintaining healthy eyes. Of all the senses, sight is the most valuable to most people, so it is absolutely worth taking good care of it!
EFSA-approved health claims. The beneficial effect on vision is obtained with a daily intake of 250 mg DHA.
