Learn which key nutrients that protect your vision — from antioxidants and omega-3s to B vitamins — and the best foods to eat (and avoid) for macular health. 

If you have a family history of macular degeneration or are noticing early signs of the disease, nutrition can play a key role in prevention and slowing progression. Focusing on vision-supportive nutrients may help delay or reduce the risk of vision loss.  

What We Know From Research  

The most recent Age-Related Eye Disease Study (known as AREDS2), led by the National Eye Institute, showed that a specific mix of vitamins C and E, zinc, copper, lutein, and zeaxanthin could slow the progression of advanced macular degeneration by about 25% over 5 years. 

These nutrients are now commonly included in macular health supplements, though they’re primarily beneficial for those with intermediate to advanced stages. If you’re in early stages or simply at risk, focus on nutrient-rich foods as your first line of defense.  

Key Nutrients & Food Sources 

When it comes to protecting your vision and reducing the risk of macular degeneration, certain nutrients stand out. Research shows that antioxidants, vitamins, minerals, and healthy fats can play a powerful role in keeping your eyes strong and healthy. Below, you’ll find the key nutrients that matter most — along with their best food sources — so you can start adding them to your plate every day. 

VITAMIN C, VITAMIN E, BETA-CAROTENE 

A study led by researchers from Erasmus Medical Center in Rotterdam, the Netherlands, followed a group of more than 4,000 people to see how diet affected the risk of developing macular degeneration. After eight years, the scientists compared the diets of people who developed the condition with the diets of those who did not. The results were encouraging: People who ate a diet rich in vitamins C and E, beta-carotene, and zinc had a 35 percent reduced risk of developing macular degeneration compared with people who ate an average diet. And those who ate worse-than-normal diets, with low levels of those nutrients, actually had a 20 percent increased risk of disease. A 2009 study by Tufts University researchers confirmed the links between diets rich in C, E, and zinc (plus lutein and zeaxanthin) and decreased risk of macular degeneration. The Tufts study, however, failed to show any benefit from beta-carotene (that said, I figure it’s best to include extra beta-carotene-rich foods in your diet until we know more). I highly recommend that those with a family history of macular degeneration follow the food plan for high-antioxidant, high-zinc foods to reduce their risk. 

BEST FOODS FOR VITAMIN C: Guava, bell peppers (all colors), oranges and orange juice, grapefruit and grapefruit juice, strawberries, pineapple, kohlrabi, papaya, lemons and lemon juice, broccoli, kale, brussels sprouts, kidney beans, kiwi, cantaloupe, cauliflower, cabbage (all varieties), mangoes, white potatoes, mustard greens, tomatoes, sugar snap peas, snow peas, clementines, rutabagas, turnip greens, raspberries, blackberries, watermelon, tangerines, okra, lychees, summer squash, persimmons 

BEST FOODS FOR VITAMIN E: Almonds and almond butter, sunflower seeds and sunflower butter, wheat germ, hazelnuts, spinach, dandelion greens, Swiss chard, pine nuts, peanuts and peanut butter, turnip greens, beet greens, broccoli, red bell pepper, collard greens, avocados, olive oil, mango 

BEST FOODS FOR BETA-CAROTENE: Sweet potatoes, carrots, kale, butternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, red bell pepper, apricots, Chinese cabbage, spinach, lettuce (especially darker lettuces), collard greens, Swiss chard, watercress, grapefruit (pink and red), watermelon, cherries, mangoes, tomatoes, guava, asparagus, red cabbage 

ZINC 

AREDS and the Rotterdam study confirmed zinc’s role in eye health. Zinc is found in the retina and helps the functioning of enzymes responsible for eye health. In people with macular degeneration, levels of zinc in the retina can be very low, so eating zinc-rich foods is a logical first step for preventing and treating macular degeneration. 

BEST FOODS FOR ZINC: Oysters, lobster, lean beef, crab, ostrich, wheat germ, skinless turkey (especially dark meat), skinless chicken (especially dark meat), lean lamb, clams, mussels, pumpkin seeds, yogurt, pork tenderloin, starchy beans (such as black, navy, pinto, garbanzo, and kidney), lentils, black-eyed peas, soybeans (edamame), lima beans, pine nuts, cashews, peanuts and peanut butter, sunflower seeds and sunflower butter, pecans 

LUTEIN AND ZEAXANTHIN 

Lutein and zeaxanthin are a powerful antioxidant duo — they almost always appear together in foods, and they concentrate in the macula, where they help filter harmful blue light. In fact, they absorb a significant portion of blue-light intensity, essentially acting as natural “sunscreen” for your eyes. 

Because the body can’t produce lutein or zeaxanthin on its own, we rely entirely on our diet to get them. Research shows that eating foods rich in these carotenoids can increase macular pigment density — and higher pigment density is linked to better retinal protection and a lower risk of age-related macular degeneration (AMD). 

The major AREDS2 trial (the follow-up to the original AREDS study) has now confirmed that lutein and zeaxanthin are more effective and safer than beta-carotene for slowing the progression of moderate-to-advanced AMD. However, for general prevention in healthy adults, the strongest evidence still points to a carotenoid-rich diet — especially leafy greens, colorful fruits and vegetables, and egg yolks. 

BEST FOODS FOR LUTEIN AND ZEAXANTHIN: Kale, spinach, Swiss chard, collard greens, turnip greens, dandelion greens, mustard greens, beet greens, radicchio, summer squash (all varieties), watercress, green peas, persimmons, winter squash (acorn, butternut, etc.), pumpkin, broccoli, brussels sprouts, lettuce (especially dark lettuces), asparagus, corn, green beans, okra, artichokes, green bell peppers 

OMEGA-3 FATTY ACIDS 

Retinal cells are loaded with DHA, a special type of omega-3 fat that helps keep the light-sensing cells in your eyes resilient against everyday stressors like sunlight and free-radical exposure. Over the past decade, research has continued to highlight the important role omega-3s may play in protecting against AMD. 

Large observational studies, including the AREDS2 ancillary analyses and multiple population-based cohorts, show that people who regularly eat omega-3–rich fish tend to have a lower risk of both early and advanced AMD compared with those who rarely eat fish. In fact, several studies have found that enjoying fish just one or two times per week is associated with a 20–40% lower risk of developing AMD. 

More recent analyses suggest that omega-3 intake may also benefit people who already have early signs of macular changes, potentially slowing progression. Aim for at least two servings of fatty fish per week, and round things out with plant-based omega-3 sources like walnuts, chia seeds, flaxseed, and soy foods to keep your eyes (and the rest of you) well nourished. 

BEST FOODS FOR OMEGA-3 FATTY ACIDS: Wild salmon (fresh, canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, chia seeds, ground flaxseed, walnuts, butternuts (white walnuts), seaweed, walnut oil, flaxseed oil, soybeans (edamame) 

B VITAMINS 

It seems the whole alphabet of vitamins promotes healthy vision! B vitamins continue to be an area of active research for eye health, especially for age-related macular degeneration (AMD). A well-designed Harvard study of more than 5,000 women found that a combination of vitamins B6, B12, and folate lowered the risk of developing AMD, an unexpected but promising result. Researchers suspect the benefit may come from lowering homocysteine, an amino acid that, when elevated, may contribute to damage in retinal tissue. Since that study was published, additional observational research has supported a potential link between higher dietary intakes of folate and certain B vitamins and a lower risk of AMD. Fill your plate with naturally rich sources of B6 (poultry, fish, potatoes, chickpeas), B12 (fish, dairy, eggs), and folate (leafy greens, legumes, avocados, citrus). 

BEST FOODS FOR VITAMIN B6: Wild salmon (fresh, canned), trout (rainbow, wild), skinless chicken, pork tenderloin, skinless turkey, starchy beans (especially chickpeas and pinto beans), bananas, pistachio nuts, tuna (canned light), fish (especially haddock, halibut, cod), potatoes (white and sweet), spinach, winter squash (especially acorn), lentils, avocados, bell peppers 

BEST FOODS FOR VITAMIN B12: Shellfish (clams, oysters, crab), wild salmon (fresh, canned), soy milk, trout (rainbow, wild), tuna (canned light), lean beef, veggie burgers, cottage cheese, yogurt, milk, eggs, cheese 

BEST FOODS FOR FOLATE: Lentils, black-eyed peas, soybeans (edamame), oats, turnip greens, spinach, mustard greens, green peas, artichokes, okra, beets, parsnips, broccoli, broccoli rabe, sunflower seeds, wheat germ, oranges and orange juice, brussels sprouts, papaya, seaweed, berries (boysenberries, blackberries, strawberries), starchy beans (such as black, navy, pinto, garbanzo, and kidney), cauliflower, Chinese cabbage, corn, whole-grain bread, whole-grain pasta 

What to Cut Back on for Eye Health:  

LOW-QUALITY CARBS 

Sugary foods and refined starches (the white stuff like white bread, rice, and pasta) may be double trouble for your eyes. High amounts of low-quality (high-glycemic) carbs may increase your chance of cataracts, and new findings also implicate them in the progression of macular degeneration. Researchers at Tufts University discovered that people who ate a diet with a high-glycemic-index score faced a greater risk of developing macular degeneration. High-glycemic foods cause a dramatic rise in blood sugar, which also increases the sugar concentration in the eye. Long-term exposure to high sugar loads may damage the retina and tiny capillaries in the eye by promoting oxidative stress and inflammation. Avoiding sugary foods and refined carbs is a smart strategy for overall health, so this is just one more good reason to sweep these foods out of your kitchen. 

LOW-QUALITY CARBS TO LIMIT: Sugar, and other sweeteners, soda and other sugary drinks, candy, baked goods, sugary cereals, anything made with white flour (including white bread, crackers and bagels), and white rice 

Want to put these nutrients into practice? Check out my collection of eye-health recipes — colorful, delicious meals packed with antioxidants, omega-3s, and other vision-friendly ingredients. They’re a tasty way to help protect your eyes while nourishing your whole body.