We have all heard the phrase, “You are what you eat,” but it can also be true when it comes to eye health. Certain elements in our diet can help prevent eye damage and strengthen eye tissue. Here at Valley Eyecare Center, your eyes are our top priority. Here are a few summer foods that work to improve your vision.


These are a classic when it comes to eye health. Carrots contain vitamin A, which is an essential nutrient for strong vision.

Kale and Spinach

Dark, leafy greens are rich in zeaxanthin and lutein, which reduce the risk of cataracts and macular degeneration. Be sure to use olive oil when fixing your salads, as it is free of trans fats and helps prevent retina diseases. Broccoli, peas and avocados also contain these enriching ingredients.


Salmon is a particularly great food for your eye health, and it fits in great with your summer diet. Tuna, sardines and mackerel are also rich in omega-3 fatty acids such as DHA to protect your eyes against macular degeneration, dry eyes and cataracts.


Like kale and spinach, eggs also contain lutein and zeaxanthin to help reduce the risk of macular degeneration, along with zinc. Egg yolks also contain vitamin A to promote eye function and health.

Citrus Fruits and Berries

Vitamin C is an essential nutrient when preventing macular degeneration and cataracts. Add half a grapefruit or a cup of strawberries to your daily diet. Papaya, green peppers and oranges are also great sources of this important antioxidant.

Seeds and Nuts

Almonds are particularly helpful in slowing macular degeneration with their vitamin E content. Add a handful of these to your diet each day, or sprinkle some sunflower seeds on your leafy-greens salad to really boost your eyesight.

Your summer diet can be delicious as well as nutritious for your eye health. Add these foods to your daily intake, and you’re on your way to healthy vision! Book an appointment with Valley Eyecare Center for a checkup or if you have questions about your eye health.