Skip to main content
Home » News » Winter Foods for Your Eyes

Winter Foods for Your Eyes

fish and vegetable on plate

Winter is a time when our bodies crave warm and nourishing foods to help us stay healthy and energized during the colder months. It's an especially good time to focus on boosting our eye health, because harsh weather and indoor heating can be hard on our eyes and vision.

Fortunately, there are a variety of foods that can help support healthy eyes during winter that you can incorporate into your diet.

In addition to nutritious food, it’s important to get regular eye exam to make sure your vision is healthy and to catch problems early. Contact I-Care Vision Associates in Johnson City to book your exam.

CALL 423-283-4590

Foods That Improve Eye Health

Leafy Green Vegetables

These foods are rich in vitamins and minerals that are beneficial for eye health. These include collard greens, spinach and kale.

Leafy greens are packed with zeaxanthin and lutein, potent antioxidants that protect the eyes from damage caused by free radicals and blue light.


Carrots are packed with beta-carotene, the pigment that gives them their orange color.

The body converts beta-carotene into vitamin A, which helps the retina absorb light and transforms it into signals that are interpreted as images by the brain.


Fish is high in omega-3 fatty acids, which is essential for keeping the retina healthy by reducing inflammation and the risk of developing AMD (age-related macular degeneration).

You can get omega-3 fatty acids from fish like sardines, mackerel and salmon.

Nuts and Seeds

Almonds, sunflower seeds, and pumpkin seeds are good sources of vitamin E, which prevents the eyes from experiencing oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the eye.

Nuts and seeds also contain zinc, which is essential for healthy vision and retina function.

CALL 423-283-4590

Book An Eye Exam in Johnson City

Want healthy eyes? Make sure to incorporate these eye-healthy foods into your diet this winter and all year long.

To get an eye exam or to ask any questions you may have, contact I-Care Vision Associates in Johnson City. Our eye doctors will help detect and address any vision issues as soon as possible.