How do you keep your eyes healthy? 6 nutrition tips!

Ludo van de Wiel August 28, 2025

From the moment you wake up in the morning until you turn off the light at night - your eyes are constantly busy. They scan texts on your screen, help you get through traffic safely and allow you to enjoy everything around you. Yet we rarely stop to think about what our eyes need to keep working properly. And that includes proper nutrition.

Why is nutrition important for your eyes?

Your eyes are among the most active organs in your body and consist of sensitive parts such as the retina, lens and cornea. Vitamins, minerals and certain fatty acids all play a role in the health of your eyes. So what you eat directly affects how well - and how long - your eyes can do their job.

6 nutrition tips for healthy eyes

Your eyes work all day long and deserve the best care. With the right nutrients, you can help maintain healthy eyes now and in the future. From omega-3 fatty acids to colorful vegetables - let's look at six proven ways to support your eyes through nutrition.

1. Take enough DHA

DHA, one of the most important omega-3 fatty acids, is good for vision.* You'll find DHA mainly in fatty fish such as salmon, mackerel and herring. Not a fish lover? Then an omega 3 supplement is a good alternative.

DHA is an important building block of your retina and plays a role in its functioning. It helps maintain normal vision and supports the condition of the eye.* In order to maintain sharp vision*, it is important to get enough DHA. Aim for at least two servings of oily fish per week or a daily supplement of 250 mg of DHA via a supplement.

2. Eat many colors of fruits and vegetables

Dark, leafy green vegetables such as spinach, kale and chard are rich in lutein and zeaxanthin. These antioxidants accumulate in the retina and macula (the area in the retina responsible for sharp vision). They act as a kind of natural sunglasses that filter harmful light rays.

Orange and yellow fruits and vegetables, such as carrots, sweet potatoes and peppers, are high in beta-carotene, a precursor to vitamin A. Vitamin A contributes to the maintenance of normal vision.* Vitamin A deficiency is one of the leading causes of preventable blindness worldwide.

3. Don't forget vitamin C

Citrus fruits, berries, peppers and broccoli are excellent sources of vitamin C. This antioxidant contributes to normal collagen formation for the normal function of blood vessels, including those in your eyes.* Vitamin C also helps keep the small blood vessels in your eyes healthy.

Try to eat different sources of vitamin C daily. An orange as a snack, berries in your yogurt or peppers in your salad are easy ways to get more vitamin C.

4. Choose vitamin E-rich foods

Nuts, seeds and vegetable oils are good sources of vitamin E. This vitamin helps protect cells from oxidative damage.* Almonds, hazelnuts and extra virgin olive oil are excellent choices to include more vitamin E in your diet.

A handful of nuts a day or a salad with some extra virgin olive oil can already contribute to your vitamin E intake. These foods also contain healthy fats that promote the absorption of fat-soluble vitamins such as vitamins A and E.

5. Watch your zinc intake

Zinc is an important mineral that helps transport vitamin A from the liver to the retina. You can find it in oysters, red meat, legumes and nuts. Zinc contributes to the maintenance of normal vision.*

So make sure you get enough zinc through your daily diet. Are you a vegetarian or vegan? Then pay extra attention to your zinc intake because plant-based zinc sources are not absorbed as well by the body. Combine plant-based zinc sources such as chickpeas or lentils with vitamin C-rich vegetables for better absorption.

6. Drink plenty of water

Stay hydrated! Water plays an important role in the production of tear fluid, which keeps your eyes moist and clean. For healthy eyes, adequate moisture is essential. Drink at least 1.5 to 2 liters of water or other non-caffeinated beverages daily.

Start your day with a glass of water and sip regularly throughout the day. This not only supports your tear production, but is also good for the functioning of your entire body.

Tips for keeping your eyes healthy

Besides good nutrition, there are other ways to take good care of your eyes:

Take regular screen breaks if you spend a lot of time at a computer. The 20-20-20 rule is also useful: look at something at least 20 meters away for 20 seconds every 20 minutes.
Wear proper sunglasses in bright sunlight to protect your eyes from harmful UV rays.
Get enough sleep so your eyes can recover.
Have your eyes checked every so often by an optician or ophthalmologist, especially as you age or if eye problems run in your family.

In conclusion: your sight, your responsibility

Your eyes are precious and deserve the best care. By making conscious food choices and getting enough nutrients, you yourself can actively contribute to maintaining healthy eyes. Of all the senses, vision is the most valuable to most people, so it is absolutely worth taking good care of it!

* EFSA approved health claims. The beneficial effect for vision is obtained with a daily intake of 250 mg DHA