Foods for the Eyes: What Is Good for Eyesight

Our eyes do heavy work every day - from the first glance in the morning to the screen in the evening. In doing so, they depend on a whole range of nutrients that the body cannot produce itself. Through nutrition you can do quite a lot to supply the eyes with what they need. In this guide you will learn which foods provide particularly valuable nutrients for the eyes, roughly how high the need is and how you can improve absorption.

Why the right nutrients are important for the eyes

For eyesight, several vitamins and minerals play a role, for which there are officially authorised statements in the European Union. Thus it applies: vitamin A contributes to the maintenance of normal vision. Also riboflavin contributes to the maintenance of normal vision and zinc contributes to the maintenance of normal vision. These three nutrients form, so to speak, the basis for a normal function of the eyes.

In addition, plant substances such as lutein and zeaxanthin are known, which accumulate in the retina. There are no authorised statements for them, but they are part of an eye-friendly diet. Those who pay attention to a colourful, varied diet automatically supply their eyes with a broad spectrum of nutrients.

The best foods for the eyes

Many eye-friendly nutrients are found in vegetables, fruit, fish, eggs and nuts. The following figures refer to 100 grams each and serve as orientation.

• Carrots: rich in beta-carotene, the precursor of vitamin A (about 1,500-2,000 µg retinol equivalent)
• Sweet potatoes: likewise high beta-carotene content (about 1,000 µg)
• Kale: lots of lutein and zeaxanthin as well as vitamin C
• Spinach: rich in lutein, zeaxanthin and folate
• Egg yolk: provides lutein, zeaxanthin and vitamin A
• Salmon and other fatty fish: source of omega-3 fatty acids
• Beef liver: very high vitamin A content
• Bell pepper, red: high vitamin C content (about 140 mg)
• Almonds: good vitamin E source (about 26 mg)
• Pumpkin: rich in beta-carotene
• Oysters and beef: good zinc sources
• Dairy products: provide riboflavin (vitamin B2)

Those who eat a portion of green leafy vegetables, some fruit and regularly fish or egg every day already cover a large part of the eye-relevant nutrients. It is particularly practical that many of these foods combine well: a salad of spinach and kale with roasted almonds, a little oil and a boiled egg unites several eye-friendly nutrients in one meal. This way you do not have to remember individual ingredients but can orient yourself to the principle of eating as colourfully and variedly as possible.

The plant substances lutein and zeaxanthin deserve special attention here, because they accumulate specifically in the retina. They are found above all in dark green leafy vegetables such as kale and spinach as well as in egg yolk. Even though there are no authorised health-related statements for these substances, they are part of an eye-conscious diet. Those who regularly eat green vegetables automatically take them in as well.

How high is the daily requirement?

The requirement depends on the respective nutrient. For vitamin A, the EU reference value is 800 micrograms per day, for riboflavin 1.4 milligrams and for zinc 10 milligrams. These amounts can be reached well with a balanced diet, without individual foods being necessary in large quantities.

A look at practice shows how easily these values can be reached in everyday life. A portion of carrots or sweet potatoes provides plenty of beta-carotene, an egg brings vitamin A and riboflavin along, and a handful of pumpkin seeds or some beef cover part of the zinc requirement. Dairy products additionally contribute riboflavin. Those who spread these foods across the week arrive at a good supply without any particular effort. What is decisive is less the individual meal than the overall picture over several days.

Beta-carotene from plant-based foods is converted by the body into vitamin A as needed, which is why an oversupply through vegetables is practically impossible. It is different with very high amounts from animal liver or high-dose preparations - here vitamin A is actually contained in ready form and should not be permanently overdosed.

How you can improve absorption

Many eye-friendly nutrients are fat-soluble. This applies to vitamin A, beta-carotene, lutein and zeaxanthin. That is why they are absorbed considerably better if you add a small amount of fat. A dash of olive oil over the salad, a little butter on the vegetables or a handful of nuts as a side noticeably improve utilisation.

Carrots and other carotene-rich vegetables are also better made available when they are lightly cooked and chopped. A brief steaming breaks up the cell structures and makes the beta-carotene better available. Raw food has other advantages, which is why a mixture of raw and cooked vegetables is worthwhile.

A further aspect is regularity. The body does not build up large short-term reserves for all eye-relevant nutrients, which is why an even supply across the week is more sensible than rare large portions. If you firmly incorporate green vegetables, colourful fruit and healthy fats into your meal plan, this evenness arises all by itself. This way the nutrient intake remains stable without you having to pay particular attention to individual meals.

Eating eye-friendly in everyday life

An eye-friendly diet need not be complicated. A colourful plate is a good guideline: the more colours, the greater the variety of vitamins and secondary plant substances. Green leafy vegetables, orange and red vegetables, plus regularly fish, egg and nuts form a solid foundation.

Sufficient drinking is also important, because the eyes depend on good moistening. Those who work a lot at the screen should additionally pay attention to regular breaks. Nutrition is one building block that combines well with other eye-friendly habits.

Especially in everyday life at the computer, the eyes benefit from a combination of several habits. The well-known rule of thumb of regularly letting the gaze wander into the distance relieves the eye muscles. Good lighting, a sufficient distance from the screen and conscious blinking prevent drying out. These measures do not replace nutrition but complement it sensibly. Those who think of both together do their eyes the greatest favour, without resorting to individual miracle cures.

When a targeted nutrient intake can make sense

In most cases, a balanced diet covers the need for eye-relevant nutrients. With a one-sided diet, in certain phases of life or with a proven undersupply, a targeted supplement can be a topic. This applies in particular to people who eat little vegetables or do without certain food groups.

If you notice that your eyesight is declining or complaints occur, this is always a case for an eye-medical clarification - nutrition cannot replace a medical examination. You should take supplements in a targeted way and not on suspicion in high doses, especially with fat-soluble vitamins such as vitamin A.

Caution is advisable especially with vitamin A, because it can accumulate in the body. Via plant sources in the form of beta-carotene this danger practically does not exist, but it does via high-dose preparations with ready vitamin A. That is why the path via a colourful, vegetable-rich diet is not only simpler but also the safer one. Those who nevertheless consider a supplement, for example because they eat very one-sidedly, should do so with professional guidance and not choose high doses on their own.

Frequently Asked Questions (FAQ)

Which foods are particularly good for the eyes?

Eye-friendly foods include carrots, sweet potatoes, kale and spinach, as well as egg yolk, fatty fish such as salmon, red bell pepper and almonds. They provide vitamin A, riboflavin, zinc as well as lutein and zeaxanthin.

Are carrots really good for the eyes?

Carrots contain a lot of beta-carotene, which the body converts into vitamin A. Vitamin A contributes to the maintenance of normal vision. Carrots are therefore a sensible part of an eye-friendly diet, even if they alone work no miracles.

How can I absorb nutrients for the eyes better?

Many eye-relevant nutrients are fat-soluble. A small amount of fat - such as oil, butter or nuts - improves the absorption of vitamin A, beta-carotene, lutein and zeaxanthin. Lightly cooking vegetables additionally makes carotenoids better available.

Which nutrients contribute to normal vision?

According to the authorised EU statements, vitamin A, riboflavin and zinc contribute to the maintenance of normal vision. A varied diet with vegetables, fish, egg and nuts supplies the eyes with these nutrients.

Can nutrition prevent an eye disease?

A balanced diet supports the normal function of the eyes but does not replace eye-medical prevention. In the case of vision problems or complaints, you should always consult an ophthalmologist instead of relying on nutrition alone.