Fall Foods To Help Keep Your Eyes Healthy


fall foods for healthy eyes


One of the most powerful nutrients for healthy eyes is a little something called Lutein.

Lutein shows up in some various foods but you can also supplement with it if you aren’t ingesting enough of those foods.

Or, if you would just like some added protection for the health of your cells within your eye.

Don’t take our word for it, check out the Macula Vision Research Foundation. They say that Lutein is critical to the health of the macula and prevents oxidative damage to the area of the retina responsible for fine vision.

But if you’re not interested in taking Lutein supplements, we’ll provide you with 3 different types of fall foods to help keep your eyes healthy.

Fall Foods To Help Keep Your Eyes Healthy

While lutein can be found in most vegetables and fruits, we wanted to keep our focus on fall foods. You know, keep it seasonal.

1 | Apples

apples for eyes

It’s definitely that time of year to start picking your apples from the orchard.

Fresh apple slices are a delicious and refreshing snack that contain fiber, vitamin C, vitamin B and lutein.

Lutein promotes healthy eye cells preventing oxidative damage.

Vitamin C promotes healthy eye cells and blood vessels, along with promoting an overall healthy immune system.

Vitamin B promotes healthy skin, liver, hair and eyes.

Fiber promotes your inner cellulose allowing for better blood flow to the eyes.

2 | Kale

kale for healthy eyes

Kale is usually a year-round food but typically has a sweeter kick to it once it gets a little colder for the fall season.

It’s also a great source of plenty of vitamins and nutrients like vitamin A, vitamin K, manganese and lutein.

Lutein promotes healthy eye cells preventing oxidative damage.

Vitamin A is one of the best vitamins for promoting healthy eyes, since Lutein is a nutrient – not a vitamin.

Vitamin K can help give you the ‘look’ of healthy eyes. So it targets dark eye circles, puffiness, lines and wrinkles around the eyes, leaving them clean and healthy.

Manganese promotes healthy tissue within the eye.

3 | Pumpkin or Squash

pumpkins and squash

You may be eyeing some pumpkins for carving this fall season, but you should also find some pumpkins to eat! Pumpkins and all other types of squash are great sources of riboflavin, potassium, vitamin E and lutein.

Lutein promotes healthy eye cells preventing oxidative damage. (repeated multiple times so you know it’s important!)

Riboflavin helps to prevent future eye problems like degeneration and such.

Potassium promotes electrolyte balance keeping you properly hydrated so the membranes within your eye stay healthy and keep your eye muscles strong.

Vitamin E helps reduce the risk of cataracts and macular degeneration.

Supplementation For Healthy Eyes

As much as we’d like to tell ourselves we’ll eat these healthy foods all the time, it just doesn’t happen that way.

Sugar cravings.

Holiday dinners.

Desserts galore!

These all get in the way of eating healthy foods that in turn keep our eyes healthy.

When you can’t get your daily dose of these healthy foods, consider supplementation so the health of your eyes doesn’t suffer.

All the previously mentioned vitamins and nutrients can be supplemented with.

Here are links to each of the vitamins and nutrients discussed in this article:


Vitamin C

Vitamin B


Vitamin A

Vitamin K




Vitamin E

Now, enjoy the holidays and enjoy your eye health!