During National Nutrition Month, many people focus on improving their diets for better heart health, digestion, or energy—but what about your eyes? Believe it or not, your grocery cart has a lot to do with your vision.
At Modesto Optometric Vision Center, we talk with patients every day in Riverbank and Modesto about how nutrition plays a key role in maintaining healthy eyes and preventing long-term problems like cataracts, dry eye, and macular degeneration.
If you’re wondering what to eat (and what to skip), this guide breaks it down with eye-healthy nutrients and exactly where to find them in your local grocery store.
The Vision-Boosting Nutrients Your Eyes Love
Think of your eyes like a high-performance machine. They work all day, every day, filtering light, processing detail, and adjusting to different environments. Just like any machine, they need the right fuel to function well and stay in good shape. That fuel comes in the form of key vitamins, minerals, and antioxidants that support everything from tear production to retina health.
If your diet is lacking, or if you have specific risk factors like age-related changes or chronic dry eye, a supplement may be a helpful tool.
Vitamin A (and Beta-Carotene)
Helps protect the surface of the eye and supports night vision.
Add to your cart:
- Carrots
- Sweet potatoes
- Spinach
- Kale
- Cantaloupe
Vitamin C
An antioxidant that helps protect against age-related eye conditions like cataracts.
Add to your cart:
- Oranges
- Bell peppers
- Strawberries
- Broccoli
- Kiwi
Vitamin E
Protects cells in the eyes from damage by free radicals.
Add to your cart:
- Almonds
- Sunflower seeds
- Avocados
- Peanuts
- Wheat germ oil
Omega-3 Fatty Acids
Keeps eyes moist and may reduce the symptoms of dry eye.
Add to your cart:
- Salmon
- Mackerel
- Chia seeds
- Flaxseeds
- Walnuts
Zinc
Helps vitamin A create melanin, which protects the eyes. It’s also important for night vision.
Add to your cart:
- Beef
- Turkey
- Chickpeas
- Lentils
- Pumpkin seeds
How to Turn These Into Eye-Friendly Meals
- Smoothie starter: Blend kale, banana, frozen mango, flaxseeds, and almond milk.
- Power salad: Mix spinach, avocado, sunflower seeds, grilled salmon, and a citrus vinaigrette.
- Hearty dinner: Serve roasted sweet potatoes and broccoli with grilled chicken and a side of quinoa.
Eating for your eyes doesn’t have to be complicated—just focus on color, variety, and fresh ingredients, and you’ll be feeding your vision what it needs.
Should You Take Supplements to Support Your Eye Health?
Supplements can help fill in the gaps if your diet is limited or if you're at risk for eye conditions like macular degeneration or chronic dry eye. But they’re not a replacement for a healthy diet.
Always check with your eye doctor before starting new vitamins or supplements.
Give Your Eyes What They Need—Book Your Exam in Riverbank or Modesto
At Modesto Optometric Vision Center, we believe great vision starts with smart choices—on your plate and in the eye exam room. Whether you’re managing dry eye, protecting your eyes from screen time, or just want to stay ahead of changes, we’re here to help.
Schedule an appointment at Modesto Optometric Vision Center in Riverbank or Modesto—and let’s take care of your eyes, inside and out.
