# The best foods for healthy eyes

> The best foods for your eyes are dark leafy greens such as spinach and morogo, orange vegetables such as carrots, butternut and sweet potato, oily fish such as pilchards and sardines, eggs, citrus fruit, nuts and beans. They provide lutein, vitamin A, omega-3 fats, vitamins C and E and zinc. Food supports eye health, but it cannot replace glasses.

Source: https://seebetter.co.za/blog/best-foods-for-eye-health/
Publisher: See Better (https://seebetter.co.za/)
Section: Everyday eye care
Published: 2026-10-11
Last updated: 2026-10-11

## Key points

- Leafy greens and eggs supply lutein and zeaxanthin, which protect the macula.
- Orange vegetables supply vitamin A, which the retina needs to work in dim light.
- Oily fish twice a week provides omega-3 fats for the retina and the tear film.
- Supplements are only proven to help people with certain stages of macular degeneration.

## The nutrients your eyes use

| Nutrient | What it does for the eyes | Good local sources |
| --- | --- | --- |
| Lutein and zeaxanthin | Concentrate in the macula and filter harmful light | Spinach, morogo, kale, broccoli, peas, yellow maize, egg yolk |
| Vitamin A and beta-carotene | Needed for night vision and a healthy eye surface | Carrots, butternut, pumpkin, orange sweet potato, mango, pawpaw, liver, eggs |
| Omega-3 fats | Part of the structure of the retina, and support the tear film | Pilchards, sardines, mackerel, snoek, salmon, trout |
| Vitamin C | An antioxidant that supports the blood vessels in the eye | Oranges, naartjies, guavas, peppers, tomatoes, strawberries |
| Vitamin E | Protects cells from damage | Sunflower seeds, almonds, peanuts, avocado, sunflower oil |
| Zinc | Helps vitamin A to work in the retina | Beans, lentils, chickpeas, meat, pumpkin seeds, wholegrains |

## Dark leafy greens

Spinach, morogo (wild spinach or imifino), kale and other dark greens are the richest sources of lutein and zeaxanthin. These two pigments collect in the macula, the part of the retina responsible for sharp central vision, where they act as a natural filter. Diets rich in them are linked to a lower risk of advanced [macular degeneration](https://seebetter.co.za/blog/macular-degeneration-early-signs/) and [cataracts](https://seebetter.co.za/blog/cataract-symptoms/). Cook them lightly with a little oil, because these nutrients are absorbed better with fat.

## Orange and yellow vegetables and fruit

Carrots, butternut, pumpkin and orange-fleshed sweet potato are full of beta-carotene, which the body converts into vitamin A. The retina uses vitamin A to make the pigment that lets you see in dim light, and the surface of the eye needs it to stay moist and healthy.

## Oily fish

Tinned pilchards and sardines are among the cheapest and best sources of omega-3 fats in South Africa. The retina contains a high concentration of one of these fats, and they also contribute to the oily layer of the tears. Eating oily fish about twice a week is a sensible target. If you do not eat fish, walnuts, flaxseed and canola oil provide a plant form of omega-3.

## Eggs

Egg yolk contains lutein, zeaxanthin, vitamin A and zinc in a form that the body absorbs easily.

## Citrus, guavas and peppers

Vitamin C is found in high concentration in the fluid inside the eye. Guavas, oranges, naartjies and peppers are excellent and affordable sources.

## Nuts, seeds, beans and wholegrains

A small handful of nuts or seeds provides vitamin E. Beans, lentils and chickpeas supply zinc, as do meat and wholegrains.

## Do carrots really help you see in the dark?

Partly. Vitamin A is essential for night vision, and a serious lack of it causes night blindness and damage to the surface of the eye. Vitamin A deficiency remains a real problem for young children in parts of Africa, which is why vitamin A drops are given at clinics.

But if you already get enough vitamin A, eating extra carrots will not sharpen your sight or reduce your prescription. The idea that carrots give you super night vision was spread by British wartime propaganda in the 1940s.

## Do you need eye supplements?

For most people, no. A varied diet provides what the eyes need, and there is no good evidence that supplements improve vision or prevent eye disease in healthy people.

The exception is age-related macular degeneration. A large study found that a specific high-dose formula, known as AREDS2, slowed progression in people with intermediate or advanced AMD. It did not help people without AMD or with only very early changes. Take it only on the advice of an ophthalmologist or optometrist. High doses are not harmless, and smokers should avoid supplements that contain beta-carotene.

## What matters as much as food

- **Do not smoke.** Smoking sharply raises the risk of macular degeneration and cataracts.
- **Keep blood sugar and blood pressure under control.** See [diabetes and your eyes](https://seebetter.co.za/blog/diabetes-and-your-eyes/).
- **Protect your eyes from the sun.** See [how to choose sunglasses that protect your eyes](https://seebetter.co.za/blog/sunglasses-uv-protection-south-africa/).
- **Stay active and keep to a healthy weight.**
- **Drink enough water,** which helps with dry eyes.
- **Have regular eye tests.**

## What food cannot do

No food changes the shape of your eye. Short-sightedness, long-sightedness, astigmatism and the need for reading glasses after 40 are not caused by diet and are not cured by it. If your vision is blurry, you need an eye test, not more carrots. [Can you improve your eyesight naturally?](https://seebetter.co.za/blog/can-you-improve-eyesight-naturally/) looks at the claims.

See Better tests eyes at home across Gauteng for R450.

## Frequently asked questions

### Which vitamin is best for the eyes?

No single vitamin does everything. Vitamin A is essential for night vision and the eye surface, lutein and zeaxanthin protect the macula, and vitamins C and E and zinc act as protective antioxidants. A varied diet covers them all.

### Can food improve my eyesight?

A good diet helps to keep your eyes healthy and lowers the risk of some age-related conditions. It will not correct a prescription or remove the need for glasses.

### Are eggs good for your eyes?

Yes. Egg yolks contain lutein, zeaxanthin, vitamin A and zinc, and the body absorbs them well.

### What foods are bad for your eyes?

No single food damages the eyes, but a diet high in sugar, refined starch and heavily processed food raises the risk of diabetes and high blood pressure, and both of those can harm your eyes.

## About See Better

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