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  • Writer's pictureSarah Nantel


Carrots Aren't Enough

You've probably heard that carrots are great for your eyes, and it's true, but they aren't the only food connected to eye health. There are many other vitamins and minerals that play a crucial role. Try adding the following foods to your diet to keep your eyes in their best shape!

Collard and Leafy Greens

Eating your leafy greens is important because they are packed full of two very important antioxidants. Lutein and zeaxanthin help protect the eyes against damaging sunlight and reduce the risk of macular degeneration and cataracts. Don't pass on the broccoli and add some kale to your salads. Spinach blends up nicely in smoothes if you or your family members want to disguise the taste. Make sure to add some healthy fats in your diet so your body can properly absorb the nutrients. Olive oil is a great option baked with kale for a crispy and delicious snack!


Egg yolks are great for eye health and they're so easy to fit into your diet. The yolk of an egg contains zinc and vitamin A which protect the cornea, aid in better night vision, ward of serious eye conditions, and help maintain retina health. Hard boil some eggs for a quick daytime snack or add them to your breakfast routine. Your eyes will thank you!

Berries and Citrus Fruits

Vitamin C found in these types of fruits is crucial for eye health. This important vitamin contributes to healthy blood vessels in your eyes, prevents serious eye diseases and protects against the sun's damaging rays. Feeling snacky? Grab a bowl of strawberries, an orange, or a grapefruit!

Nuts and Seeds

Almonds, hazelnuts, sunflower seeds, and peanuts all contain Vitamin E which guards against the free radicals that breakdown healthy eye tissues. These vitamin dense foods can slow the progression of eye diseases, so add some seeds to your salad or pack some almonds in a container and keep them in your bag for a snack on the go!

Fish and Omega 3

Have you ever heard people complain about the uncomfortable dry eye feeling? Omega 3 fatty acids can prevent this annoying symptom! Healthy fats like those found in Salmon and other fish are important for retina health and visual development. Try adding fish to your diet a few times a week. It tastes great grilled on the BBQ with a side of steamed broccoli. Walnuts, flax, and chia seeds are a great vegan alternative if fish isn't your thing!

Other Important Ways to Take Care of Your Eyes

Eating well and getting the right nutrients are key to healthy eyes, but there are other things you can do as well.

  • Make sure to visit an eye doctor every 2 years to get a complete check up. This goes for children as well! Many problems can be corrected with glasses or contacts.

  • If you are working on a home project or playing sports, don't skip the protective eye gear. Throw on some safety glasses or goggles designed for the activity you are doing.

  • Last but not least, the sun's ultraviolet rays can be very damaging. Wearing sunglasses that block out UV-A and UV-B radiation while outdoors will protect those precious peepers. I recently got new sunglasses from Iris and they make all the difference! Click here to shop!

This post is sponsored by IRIS. All views and opinions are my own.


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