It’s easy to assume that poor eyesight is purely down to genetics or age – something inevitable, like going grey or needing reading glasses once you hit your forties. But research increasingly shows that what you eat can play a role in how your eyes age, how well they function, and even your risk of developing serious eye conditions.
That doesn’t mean you’ll be able to swap carrots for contact lenses, or throw away your specs after a few weeks of eating spinach. But it does mean that your diet may help protect your eyes over time – and possibly slow down some of the changes we tend to associate with ageing.
So, what does the science actually say? And which foods are worth paying attention to if you want to support your long-term eye health?
The link between nutrition and eye health
The eyes are incredibly complex organs, and they rely on a steady supply of nutrients to function properly. Several large-scale studies have looked at how diet and supplementation can affect common eye conditions such as age-related macular degeneration (AMD), cataracts, and dry eyes.
One of the most well-known is the AREDS (Age-Related Eye Disease Study), which found that high doses of specific antioxidants – including vitamins C and E, zinc, copper, and beta-carotene – significantly reduced the risk of AMD progressing to an advanced stage.
A follow-up study, AREDS2, also highlighted the protective role of lutein and zeaxanthin, two carotenoids found in leafy green vegetables like kale and spinach. These antioxidants are particularly important for the macula, the part of the eye responsible for central vision. Unlike some nutrients, lutein and zeaxanthin tend to accumulate directly in eye tissue, helping to filter blue light and reduce oxidative stress.
Foods that support eye health
You don’t need to start popping handfuls of supplements to benefit. Many of the nutrients shown to support eye health are found in everyday foods – and eating a varied, balanced diet will always trump relying solely on pills.
Here are some of the most eye-friendly nutrients, and where you can find them:
- Vitamin A: Essential for good night vision and preventing dry eyes. Found in liver, dairy products, and as beta-carotene in orange vegetables like carrots, sweet potatoes and butternut squash.
- Omega-3 fatty acids: Help protect against dry eyes and may lower the risk of AMD. Oily fish such as salmon, sardines and mackerel are excellent sources. If you’re vegetarian or vegan, flaxseeds and chia seeds are good plant-based options.
- Lutein and zeaxanthin: As mentioned earlier, these are vital for macular health. Load up on dark leafy greens like kale, spinach, broccoli, and peas.
- Vitamin C: A powerful antioxidant that may slow the development of cataracts. You’ll find it in citrus fruits, strawberries, bell peppers and tomatoes.
- Zinc: Helps your body absorb vitamin A and is involved in many eye-related processes. Good sources include beans, nuts, seeds, wholegrains, and dairy products.
A Mediterranean-style diet – rich in vegetables, whole grains, healthy fats and lean protein – is often recommended as a good baseline for supporting both general health and eye function.
Can you improve your vision with diet alone?
This is where things get a bit tricky. While there’s good evidence that certain nutrients can protect eye tissue and possibly delay the progression of diseases like AMD or cataracts, there’s no diet that will restore lost vision or reverse short-sightedness or long-sightedness.
In other words, if you already wear glasses, eating more carrots isn’t going to mean you can suddenly read the paper unaided. But that doesn’t mean it’s pointless – maintaining a diet rich in nutrients can support eye health in the long term, and may even help reduce the severity of future vision issues.
Of course, even with the best diet, many people will still need some form of vision correction. If you’re due an upgrade, buying prescription glasses online has become much easier and more affordable, with plenty of options for different budgets and styles. It’s a practical step alongside taking care of your eyes from the inside.
What about screen time and dry eyes?
Nutrition plays a part, but it’s not the only factor. Many of us spend long hours looking at screens – whether for work, reading, or streaming – and that’s been linked to digital eye strain and dryness. Omega-3s may help, but so can simple habits like blinking regularly, using lubricating drops, and following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
Hydration matters too. Drinking enough water helps maintain tear production and prevent the eyes from drying out. Dehydration, especially combined with lots of caffeine or a dry environment, can make digital eye strain worse.
Food isn’t magic, but it matters
The idea that certain foods are a silver bullet for perfect eyesight is a bit of a myth – but that doesn’t mean diet is irrelevant. Far from it. Eating well can reduce your risk of age-related eye diseases, support the health of your retina and macula, and potentially delay the need for stronger prescriptions as you get older.
It’s also worth seeing your optometrist regularly, even if your eyes feel fine. Many conditions develop slowly and without obvious symptoms. A good diet supports healthy vision, but it can’t replace proper eye care.
So yes – while you can’t ditch your glasses after a week of smoothies, what you put on your plate really can help your eyes in the long run. Just maybe keep that kale and carrot combo in rotation.
