A variety of fruits, vegetables, dairy products, and other foods can help with dry eyes, including avocados, bell peppers, broccoli, oranges, eggs, cheese, salmon, lean beef, and brown rice.

Following a nutritious diet is one essential part of making sure your eyes remain in good health.

There are many foods that can help keep your vision sharp and prevent you from developing certain eye conditions. And if you live with a condition like chronic dry eye, consuming foods high in certain vitamins and minerals may even ease your symptoms.

This article provides a grocery store list of nutrient-dense and wholesome foods — all of which have benefits for your eyes.

A variety of vegetables contain essential nutrients that can benefit your eyes. For example, vegetables that contain antioxidants called lutein and zeaxanthin, can help protect your eyes from damaging light. Leafy greens, broccoli, and Brussels sprouts are good sources of these nutrients.

Veggies that contain beta carotene are also beneficial. Beta carotene converts to vitamin A in the body and helps with vision. Carrots and sweet potatoes are two examples of vegetables with this nutrient.

What are the most important vitamins for eye health?

The nine most important vitamins for eye health are:

  • Vitamin A
  • Vitamin E
  • Vitamin C
  • B complex
  • Riboflavin
  • Niacin
  • Cartenoids
  • Omega-3s
  • Thiamine

Learn more about vitamins for eye health

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Many fruits contain antioxidants and vitamins that can reduce damage to your eyes and provide protection. For example, blueberries contain an antioxidant called anthocyanin that may provide eye protection and even improve your vision.

Citrus fruits like oranges, grapefruit, and lemons contain vitamin C, another antioxidant that may help keep your eyes healthy.

Are bananas good for dry eye?

Potassium found in bananas is great for eye health, and dry eyes in particular. Bananas are also a good source of vitamin A which is also beneficial for eye health.

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Salmon, tuna, and sardines contain omega-3 fatty acids, which have been shown to reduce inflammation. Salmon, sardines, and mackerel are also good sources of vitamin D, which helps prevent against macular degeneration, an eye disease that can lead to vision loss.

As for meats, liver contains vitamin A, and lean beef, ostrich meat, and turkey are good sources of zinc. Zinc is a mineral that is found in healthy eyes and protects against damage.

What vitamin deficiency causes dry eyes?

Vitamin A deficiency, which is more commonly found in developing regions like Africa and Southeast Asia, can increase your risk for dry eye. If your body doesn’t have enough vitamin A, your eyes have difficulty producing enough moisture to keep them lubricated.

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Many dairy products contain vitamins and minerals that are good for your eyes.

Milk and yogurt contain vitamin A and zinc. Eggs have lutein and zeaxanthin, the same antioxidants found in leafy greens. Some cheeses contain vitamin A, like ricotta cheese.

Legumes like kidney and lima beans contain zinc, and flaxseed contains omega-3 fatty acids. Plus, wheat germ is a good source of vitamin E, another vitamin that may help prevent eye damage over time.


There are several snacks you can eat throughout the day that are beneficial to your eyes. Many nuts, for example, contain essential vitamins and antioxidants. Walnuts are a source of omega-3 fatty acids, and almonds and sunflower seeds contain vitamin E.


Green tea has beneficial antioxidants called catechins, which also have anti-inflammatory properties. Plus, it’s always important to stay hydrated with water throughout your day.

What are the best supplements to take for dry eyes?

Although it’s best to get your vitamins from your diet, supplements that may be beneficial for dry eyes include omega-3 fatty acids, and vitamins D, A, and C.

Always talk with a doctor before adding supplements to your diet to make sure they won’t interfere with any medications you’re currently taking.

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Whether you live with a condition like chronic dry eye or are just trying to keep your eyes healthy, it’s important to add nutritious foods to your diet that contain certain vitamins and minerals.

Not only can these foods prevent damage to your eyes, but they may also reduce your symptoms.

If your chronic dry eye is severely affecting your daily life, talk to a doctor about your treatment options.