Top 12 Superfoods for Your Eyes

9. Kale

Kale, spinach and other dark leafy greens like collard greens and turnip greens are packed with lutein and zeaxanthin, antioxidants that are stored in the eye’s macula, which helps shield the eye from damaging light. Lutein is especially good at filtering out blue light, which is the kind that emanates from the screens of digital devices. 

These antioxidants also appear to help promote rich blood flow to your eyes. Lutein and zeaxanthin are fat soluble, so drizzle olive oil onto kale for maximum absorption — and deliciousness.

10. Tomatoes

Tomatoes contain a positive quadruple whammy of nutrients that protect eye health: lycopene, which is part of the carotenoid family, as well as the antioxidants lutein, zeaxanthin and beta-carotene. The antioxidants can help protect against UV-induced damage and the development of cataracts. And lycopene may play a role in preventing age-related macular degeneration:

A  study in a 2022 issue of Frontiers in Nutrition found that people with higher blood levels of lutein and zeaxanthin have a significantly lower risk of developing age-related macular degeneration.

Other good sources of lycopene include watermelon, pink grapefruit, papaya and dried apricots.

11. Orange and yellow bell peppers

“Bright orange and yellow peppers contain high levels of lutein and zeaxanthin,” says Rudrani Banik, M.D., an integrative neuro-ophthalmologist in New York City and found of The Eye Health Summit, a global event dedicated to integrative eye health. “These yellow-pigmented nutrients shield the retina from high-energy blue light and can protect against digital eye strain and macular degeneration.” As an added perk for your peepers: These bell peppers are excellent sources of vitamin C, and red bell peppers are rich in beta-carotene, too.

12. Turmeric

Often used in curries, soups, and stews, “this bright yellow spice contains an active ingredient, curcumin, which has potent anti-inflammatory properties,” Banik says. Researchh as found that curcumin may be useful in treating some retinal disorders. Because it has antioxidant properties and anti-inflammatory effects, curcumin has been shown to exert protective effects against dry eye, cataracts, glaucoma, diabetic retinopathy, and macular degeneration. The positive effects are so compelling that curcumin consumption is even included in a recently developed food pyramid designed to prevent or help treat age-related eye conditions. In addition to incorporating turmeric in soups and stews, you can add small amounts—such as ¼ to ½ teaspoon—into tea or hot milk for a healthy treat, Banik says. 

Editor’s Note: This story, originally published January 7, 2019, has been updated to reflect new information.