Your eyes, like the rest of your body, benefit when you eat well. There are some foods that are particularly good for your eyes and offer nutrients and vitamins your eyes need to stay healthy. If your diet includes orange peppers, kale, spinach, berries, and kiwis, you’re on the right track.

Quick Facts About Eyes and Food

  • Foods rich in foods rich in lutein, zeaxanthin, and vitamin C, like orange peppers can keep eyes sharp.
  • Kiwi is the highest fruit source of vitamin C, making it the top eye food in the fruit category.
  • Fish with high levels of omega-3 fatty acids can help prevent Age-Related Macular Degeneration.
  • Diets excessively high in sugar and refined carbohydrates are a risk factor for cataracts.
  • Try to mix 1 tablespoon of ground flax seed or wheat germ into your daily diet for a big boost of eye nutrients.

To learn more about what eye foods are right for you, visit your optometrist and check out the links below.

In the hustle and bustle of everyday life, it’s easy to take our eyesight for granted. But good vision isn’t a guarantee. Protect your vision by making smart decisions every day with these quick tips:

  1. Watching lots of movies? Sit at a distance equivalent to at least five times the width of your TV screen.
  2. Include eye healthy foods in your meal Foods containing vitamin C (papayas, red bell peppers, kiwi, strawberries, and oranges) or antioxidants such as lutein and beta-carotene (carrots, sweet potatoes, squash, spinach, kale, and broccoli) can help reduce the risk of developing age-related macular degeneration (AMD).
  3. Get regular…with your eye exams! There is no better way to protect your vision than an eye exam, as many eye diseases have no easily detectable symptoms. The Canadian Association of Optometrists recommends children have their first eye exam between ages six and nine months, and annually after that. Adults should have eye exams every two years, or at the direction of their optometrist.
  4. Butt out! Smoking contributes to a number of eye related health issues, learn more here.


  1. Take 20. Take a 20 second break from your computer screen every 20 minutes and focus your eyes on something at least 20 feet away.
  2. Protect your baby blues (or greens or browns). Wear proper protective eyewear when undertaking major indoor or outdoor work, and wear sunglasses outside even when the sun isn’t shining – UV rays are harmful to your eyes year round.
  3. Have the conversation. If you have eye irritation from allergies, inflammation, infection or injury, don’t assume it will go away on its own. Unusual visual symptoms can require treatment to resolve, or, in some cases, indicate a more serious vision problem. For eye care emergencies, be sure to ask your optometrist if emergency appointments are available – it’s often faster than going to the ER.