Accessibility View Close toolbar

Nutrition and Your Eyes

Image of family preparing food.

As you’ve probably heard, carrots are good for your eyes. Technically, they can’t give you superhero-quality eyesight like you may have been told when you were young, but they do contain ingredients that are instrumental in protecting your vision and overall health. Carrots are rich in beta-carotene (which the body converts into vitamin A) and antioxidants known to reduce the risk of some cancers, such as leukemia and lung cancer, and cardiovascular disease. The vitamins and nutrients in carrots also help protect the delicate surface of your eyes.

Nonetheless, carrots are not the only foods known to be beneficial for your eyes. In fact, brightly colored fruits and vegetables in general — including pumpkin, red peppers, watermelon and broccoli — have been found to help protect your vision health.

Here are some of our favorites:

  • Spinach. A super food, spinach is one of the best leafy green options you can eat to protect your eyesight. Spinach is rich in both lutein and zeaxanthin, antioxidants that filter out light from the eye that can cause damage. Moreover, consuming an adequate amount of lutein has been shown to be an important line of defense against macular degeneration, a disease that leads to vision loss. Given its abilities to help protect eye health, improve blood glucose levels, lower blood pressure and lower the risk of certain cancers, spinach is an excellent ingredient for salads.
  • Fish. Omega-3 fatty acids are another incredible nutrient that your eyes need to thrive. Fatty fish like salmon, tuna and herring are some of your best options when it comes to getting omega-3 fatty acids. However, if you aren’t a fan of fish, try eating flaxseeds, walnuts and peanut butter, which are also packed full of omega-3 fatty acids.
  • Sweet Potatoes. There’s something about the color orange in natural foods. … Similarly to carrots, sweet potatoes (and yams) contain beta-carotene, which, again, helps protect the surface of the eye as well as mucous membranes and the skin around your eyes. As an added benefit, sweet potatoes also contain high levels of potassium and fiber.
  • Eggs. When it comes to your eyesight, the egg yolks are the most beneficial part of the whole egg. Eating eggs is an easy way to ingest lutein, which helps fight macular degeneration. Although it’s best to eat many of the foods listed here in their raw form to help your body get the maximum health benefits, eating slightly cooked egg yolks can still provide eye health benefits.
  • Beans. Beans are good for your eyesight in a variety of ways. Specifically, they contain zinc, which helps transport vitamin A through the body to your retinas, which benefit from the vitamin. Moreover, zinc helps convert vitamin A into rhodopsin, which allows you to see at night. Other foods that contain high levels of zinc include oysters, beef, seafood, poultry and pumpkin seeds.

It’s best to eat a balanced diet instead of focusing on one single nutrient, because, as with zinc and vitamin A, many of these nutrients work together for your vision health. Moreover, your overall health will thank you too.


Find us on the map

Office Hours


9:00 am-6:00 pm


9:00 am-6:00 pm


9:00 am-6:00 pm


9:00 am-6:00 pm


8:00 am-4:30 pm





  • "Wonderful experience! From the moment I walked in, I felt at ease and comfortable. The staff is welcoming, friendly, and personable. I would highly recommend Dr. Huser and her team."
    Kelly R.
  • "I'm always greeted well as soon as I walk in. The wait time is nonexistent, besides there's coffee or water to enjoy before going in (if there is a wait). Plenty of time to check out new frames & of course the glass bowl of Hershey kisses awaits you.Dr.Huser is honest and really cares. I don't ever feel like just another number. The staff all work as a team and you can tell they all love their job. Makes me want to work there."
    Maria E.
  • "Met Dr. Tekell for my annual appointment. She is very personable and professional. So easy to talk to. It was a very good appointment. So glad to see that although Dr. Jackman is not physically here anymore, his staff is continuing his great practice! Sure do miss him!"
    Ruby A.
  • "I have always had a wonderful experience at this location with all of their personnel and with the doctors. I have complete confidence in the accuracy of the exam. The excellent help of the staff ensures that the fit of the frames and of the way the lens sit in the frames is perfect. My previous frames were made with expert precision and durability, and have lasted for the past 4 years with no problems. They were built to last and that is hard to find in this day and age. If I could give a perfect 10 rating, I would."
    Kelly C.
  • "My 1st visit was in 2016 with Dr. Huser. She was terrific: engaged, knowledgeable, excellent communication skills. I later recommended her to my husband, and was even more pleased with the outcome. She diagnosed the source of his chronic eye irritation — relieving us of the fear that it might be a permanent result of surgery he’d had elsewhere — and offered some simple interventions which have actually worked. Saw Dr. Tekell recently when Dr. Huser was out of the office and was similarly impressed. This is a quality practice and they’ve assembled a great team — excellent optometrists, supported by friendly and helpful staff, and opticians who know their stuff, too."
    Kathleen G.
  • "Beautiful, well organized and impeccably functioning office. Extremely friendly and knowledgeable staff. Outstanding doctor with great care. Overall a wonderful experience, thank you!"
    Casey S.
  • "I absolutely LOVED the selection of glasses onsite!!! All the latest trends from conservative to super funky and fun! The staff is all very friendly and Dr. Huser's was fabulous! It's so wonderful to have a place like this accessible to Tricare/Military insurance holders."
    Brittney G.
  • "Best eye exam i have ever had. Period. Dr. Huser is AWESOME!"
    Jason M.
  • "Absolutely had the best experience! Jan is a star in my eyes filled with kindness and professionalism. The entire crew was super nice and accommodating to my 86 year old mom and me. I will never go anywhere else to get an eye test, or to get glasses. Thank you for making our day and for going above and beyond my wildest expectations."
    Zahra R.