Eye Health and Nutrition: Foods to Prevent Common Ocular Diseases

We often hear about how diet impacts heart health, weight, and energy levels, but how often do we think about what we eat in relation to our eyes? Nutrition plays a huge role in maintaining good vision and preventing common ocular diseases like macular degeneration, cataracts, and dry eye syndrome. Your eyes require specific nutrients to function optimally and stay resilient against age-related changes and environmental stressors.

Lutein and Zeaxanthin

These antioxidants help filter harmful blue light and protect against oxidative stress, which can contribute to macular degeneration and cataracts. Foods rich in lutein and zeaxanthin include:

•          Leafy greens (kale, spinach, Swiss chard)

•          Egg yolks

•          Broccoli and Brussels sprouts

Omega-3 Fatty Acids

Essential for tear production and overall eye moisture, omega-3s help prevent dry eye syndrome and may reduce the risk of macular degeneration. Find them in:

•          Fatty fish (salmon, mackerel, sardines)

•          Chia seeds and flaxseeds

•          Walnuts

Vitamin A

Known for supporting night vision and preventing dry eye, vitamin A is critical for maintaining healthy corneas. It’s abundant in:

•          Carrots

•          Sweet potatoes

•          Liver

Vitamin C

An essential antioxidant that helps combat oxidative damage and may slow cataract progression. Great sources include:

•          Citrus fruits (oranges, grapefruit, lemons)

•          Bell peppers

•          Strawberries

Zinc

This mineral helps transport vitamin A from the liver to the retina, where it supports vision. Foods high in zinc include:

•          Oysters

•          Beef and poultry

•          Pumpkin seeds

Nothing Replaces Routine Eye Exams

Eating well is a great way to support eye health, but it’s not a guarantee against vision problems. Some eye diseases develop without noticeable symptoms in the early stages—glaucoma, for example, is often called the "silent thief of sight" because it can progress without any warning signs.

Regular eye exams allow for early detection of conditions that diet alone can’t prevent. Our optometrist can catch subtle changes in your vision, identify underlying health conditions (such as diabetes or high blood pressure), and recommend personalized solutions to keep your eyes functioning at their best.

Take the Next Step in Protecting Your Vision

Eating a nutrient-rich diet is a great way to support your eye health, but it’s only part of the equation. Many eye conditions develop silently, without noticeable symptoms, making routine eye exams essential for early detection and long-term vision protection. A proactive approach—combining healthy eating with regular checkups—gives your eyes the best chance to stay strong and clear for years to come.

Don’t wait until you notice a problem, schedule your next eye exam with Lauren Alexander Vision Source and keep your vision in focus. Visit our office in Shaven Park or Potranco, located in San Antonio, Texas. Please call (210) 239-2020 or (210) 317-2020 book an appointment today.