Whitefish, Montana
346 Central Ave Ste B
Whitefish, MT 59937
(406) 862-2020

What to Eat to Improve Your Eye Health October 17, 2019

Whitefish, Flathead
What to Eat to Improve Your Eye Health, Whitefish, Montana

Although genetics, aging, and eye strain can all affect your vision over time, there’s increasing evidence that your lifestyle and diet also play a role in the health of your eyes. Eating a diet rich in specific nutrients may not prevent you from needing glasses, but it can certainly help reduce the risk of eye problems and support your overall well being. Below are some foods to add to your plate as part of your eye care efforts.

5 Foods That Benefit Your Eyes

1. Carrots 

Eating carrots has tremendous benefits for your eyes. However, it’s not due to high levels of beta carotene, as some people assume. It’s because carrots have high levels of vitamin A, a key ingredient in the protein rhodopsin, which helps the retina absorb light. Other foods that are high in vitamin A include sweet potatoes, broccoli, leafy greens, and eggs. 

2. Red Peppers

Red peppers pack in a hefty dose of vitamin A, but they are more beneficial to your eyes because of vitamin C. Raw red peppers have the highest level of vitamin C per calorie of any food, even more so than citrus fruits. Vitamin C is important for eye care because it helps protect blood vessels while also reducing the risk of cataracts and age-related damage. 

3. Fish 

eye careEating plenty of omega-3 fatty acids, like DHA and EPA, helps support the health of your retinas. There’s also evidence that omega-3’s can help reduce symptoms of dry eye. Fatty varieties of fish, including salmon, trout, and tuna, are loaded with these healthy oils, making them a smart choice for preserving eye health. 

4. Lean Meats

Getting vitamin A from your liver to your eyes requires zinc, and you can find high levels of this mineral in lean meats, including poultry, pork, and chicken. Shellfish, such as oysters, have the highest levels of zinc, but beef comes in a close second. Consuming plenty of zinc supports eye care by slowing age-related vision problems, including vision loss and macular degeneration. 

5. Nuts

Also high in omega-3 fatty acids, nuts such as walnuts, cashews, and peanuts can support eye health. Nuts are also high in vitamin E, an antioxidant that protects your eyes from free radicals that can damage delicate tissue. 


Eating a healthy diet is only one step of taking care of your eyes. Receiving regular exams is also an important part of eye care, and the professionals at The Whitefish Eye Center in Whitefish, MT, provide high-quality services to help improve your vision. They care for all ages, offering everything from routine eye exams to prescription eyeglasses and contact lenses. Visit their website to learn more about their services, and call the office at (406) 862-2020 to make an appointment.

Other Announcements, Events and Deals from The Whitefish Eye Center
How Does Age Affect Eyesight?, Whitefish, Montana
Age affects the entire body, including your eyesight. It’s common to experience issues with your vision as you get older and you should know the proper steps to preserve it. Below is...read more
4 Ways to Protect Your Eyes During Home Improvements, Whitefish, Montana
If you’re a DIY enthusiast, you might opt to handle a bathroom upgrade or kitchen renovation on your own. However, tools and construction materials can be dangerous, which is why you...read more
A Brief Guide to Swimming With Contact Lenses, Whitefish, Montana
Many people prefer to wear contact lenses over eyeglasses, finding them easier to wear, more attractive, and less intrusive in their daily routine. However, during the summer, contac...read more
4 Possible Reasons Your Eyes Are Red, Whitefish, Montana
When the blood vessels in your eyes become irritated or swollen, the white sections turn red. This condition, known as red or bloodshot eyes, has numerous causes. Help your eye care ...read more
3 Tips for Choosing the Right Prescription Glasses, Whitefish, Montana
Prescription glasses are ultimately there to help you correct your vision, but they can also be a fashion accessory. Once you have an up-to-date prescription, it’s time to pick styli...read more