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Eye Healthy Foods & Recipes

Eat well for your eyes

Good nutrition plays a key role in protecting your vision. The foods you choose can help reduce your risk of eye disease and keep your eyes healthy for years to come. We’ve gathered a collection of delicious, easy-to-make recipes that are rich in vitamins, minerals, and antioxidants known to support eye health.

Get Your Own Eye Healthy Cookbook

Download, view, or print your own copy of the AAO Eye Healthy Cookbook. Featuring quick and tasty recipes filled with vision-friendly and eye-nourishing ingredients such as greens, fish, eggs, fruits, and veggies, this is a great resource for your meal planning!

Download the cookbook (PDF)

Eat for your Eyes: Tasty, Vision-Boosting Foods

Fuel your vision with these eye-healthy superfoods!

Greens

Leafy Greens (kale, spinach, broccoli)

Packed with lutein and zeaxanthin to protect against light-induced oxidative damage and macular degeneration.

Eggs

Rich in zinc to maintain healthy mineral levels in the retina and support melanin production.

Berries

Berries

Loaded with vitamin C to fight cataracts and slow age-related macular degeneration.

Almonds

Almonds

Full of vitamin E to shield the lens from oxidative damage and prevent cataracts.

Fish

Fish

High in omega-3s for a healthy retina and sharp brain function.

Carrots (and sweet potatoes and squash)

High in beta-carotene, which converts to vitamin A as needed, helping maintain cornea health and supporting vision in low-light conditions.

Recipes

Muffins & Loaves

Cranberry Lemon Loaf

Cranberries, pecans, and olive oil provide antioxidants, vitamin C, and omega-3s to protect against UV damage, support corneal health, and reduce inflammation.

Pumpkin Spice Muffins

Pumpkin is rich in beta-carotene, lutein, and zeaxanthin—antioxidants that support low-light vision and help prevent macular degeneration.

Zucchini and Carrot Muffins

Carrots, zucchini, and apples provide beta-carotene, lutein, zeaxanthin, and vitamin C to support vision and protect against cataracts and macular degeneration.

Soups & Starters

Carrot Ginger Soup

Carrots provide beta-carotene, which converts to vitamin A to protect the cornea and support low-light vision.

Refreshing Gazpacho Soup

Tomatoes and cucumbers deliver antioxidants and vitamin K to protect against UV damage, support retinal health, and reduce the risk of cataracts and macular degeneration.

Squash Soup

This soup is a great way to warm up in chilly weather. Full of "eye healthy" betacarotene, this soup is a delicious addition to any lunch or supper.

Appetizers & Dips

Grilled Salsa

Tomatoes, jalapeños, onions, and garlic pack antioxidants like lycopene, lutein, beta-carotene, and vitamin C to help protect eyes from UV damage, oxidative stress, and cataracts.

Hummus Salad Dip Platter

Chickpeas, fresh veggies, and olive oil provide antioxidants, protein, healthy fats, and fiber to support overall and eye health.

Avocado Saucy Dip

Avocados and tomatoes deliver vitamin C, beta-carotene, and vitamin A to protect the cornea, support low-light vision, and reduce the risk of cataracts and macular degeneration

Salads

Caprese Salad Skewers

Tomatoes and basil deliver antioxidants, vitamins A, C, and K, and zinc to support vision and reduce the risk of cataracts and macular degeneration.

Melon & Mint Salad

Watermelon, honeydew, and cantaloupe provide vitamin C, beta-carotene, and lycopene to support vision and help protect against cataracts and macular degeneration.

Carrot & Apple Salad

This eye healthy salad is a favourite. It's naturally sweet and crunch! Bonus! The dressing keeps the apples from browning so they look just as tasty as they did when you prepped them.

Mains & Hearty Entrées

Sweet Potato Gnocchi

Sweet potatoes add beta-carotene, lutein, and zeaxanthin—antioxidants that protect the cornea, support low-light vision, and help prevent macular degeneration.

Turkey Chili

Chickpeas, lentils, and colourful veggies provide zinc, bioflavonoids, and antioxidants that help protect the retina and reduce the risk of cataracts and macular degeneration.

Macaroni & Cheese with Butternut Squash

Butternut squash adds a boost of beta-carotene, which your body converts to vitamin A to help maintain healthy eyes.

Pan-Roasted Salmon with Sour Cream Dill Sauce

Omega-3 fats. Salmon is one of the best sources of omega-3 fats, which are important for retina and brain health.

Teriyaki Salmon Bowl

Salmon, spinach, and carrots deliver omega-3s, lutein, beta-carotene, and vitamin C to support retina health, protect against light damage, and reduce the risk of cataracts and macular degeneration.

Sides & Snacks

Grilled Vegetable Skewers

These colourful skewers combine bell peppers, zucchini, corn, and summer squash—rich in vitamin C, beta-carotene, lutein, and potassium to help protect vision and support healthy eyes.

Oven Baked Sweet Potato Medallions

Sweet potatoes (or yams) are high in beta-carotene and are great for your vision.

Sautéed Rainbow Swiss Chard

Rainbow Swiss chard is packed with lutein, which helps block harmful blue light and may reduce the risk of macular degeneration.

Zucchini Boats

Zucchini and tomatoes deliver beta-carotene, vitamin C, lutein, and zeaxanthin—antioxidants that help protect against glaucoma, cataracts, and macular degeneration.

Desserts & Treats

Pumpkin Pie

Pumpkin pie can be a holiday indulgence with benefits—pumpkin is rich in beta-carotene for low-light vision, vitamin C for eye health, and antioxidants like lutein and zeaxanthin to help protect against macular degeneration and cataracts.

Zucchini Chocolate Cake

Zucchini and chocolate offer antioxidants like lutein, zeaxanthin, and beta-carotene to support vision and help prevent macular degeneration.

Pumpkin Cookies

Pumpkin provides beta-carotene, lutein, and zeaxanthin—antioxidants that support night vision and help prevent macular degeneration.

Smoothies

Green Smoothie

This quick, refreshing smoothie blends spinach, pineapple, and peaches—rich in lutein, zeaxanthin, and vitamin K to support eye and blood vessel health—while keeping you hydrated for optimal vision.

Berry Smoothie

Vitamin C in berries, banana, and orange juice as well as lutein and zeaxanthin in kale or spinach. All are very good for your eyes!

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