At Smart for Life, we're often helping you learn ways to better maintain your heart, muscle and bone health. Often neglected, eye health is equally important and we know that nutrition plays a key role in maintaining healthy eyes.

The eyes not only effect how you see, but also how you feel. Problems with sight can lead to headache, fatique, dizziness and much more that prevents you from feeling your best throughout the day. Our modern societ is putting electronic devices in front of us more than ever, causing even more disruption to optimal eye health. Research by the University of Sydney states that every additional hour of screen time each day will lead to your blood vessels narrowing by 1.53 microns.

Even our often sedentary lifestyles can lead to eye disorders. Yikes.


Nutrition Plays a Crucial Role

While we've discussed many times over the other health benefits of a healthy diet, let's look at what ingredients support optimal eye health.

Vitamin A

Vitamin A includes beta-carotene which helps the retina, cornea and other eye tissues function properly and are also known to help with seeing at night.

Fish, eggs, milk, pumpkin, spinach and sweet potatoes hold high amounts of Vitamin A.

Vitamin C

Vitamin C has been shown to lower the risk of catracts and slow down age-related degeneration in your eyes.

Try eating more oranges, berries, papaya, peppers and brussels sprouts.

Vitamin E

Vitamin E is a powerful antioxidant that can help protect the cells of your eyes from damaging free radicals that often destroy healthy tissue.

Start eating almonds, sunflower seeds, wheat germ oils, vegetable oils, peanut butter and sweet potatoes.

Essential Fatty Acids

We've previously covered the heart-benefits of Omega-3 fatty acids. Omega-3 also plays a vital role in retinal function and overall vision.

You'll find essential fatty acids in foods like salmon, tuna, trout, mackerel, green vegetables, and walnuts.


Zinc helps transfer the minerals from the Vitamin A in your liver to your retina to produce a protective pigment in your eyes called melanin.

Eat oysters, red meat, baked beans, whole grains, and eggs.