Everyday Eye Health

How to snack for sharper vision

Snacking can be fun and good for the eyes. These 8 tasty treats are packed with nutrients that support healthy eyesight.

Carrot sticks with hummus

Eyes work hard every day—reading, watching videos and seeing the people who matter most—which means caring for them is important too. One simple way to support healthy eyes is through food, especially smart snacking. 

Certain nutrients are known to help protect the eyes and keep vision strong. These include: 

  • Vitamin A – helps keep eyes moist and supports seeing in the dark1
  • Zeaxanthin – protects the eyes from harmful light2
  • Vitamin C – lowers the risk of developing cataracts3 

The good news? These nutrients are found in everyday foods, especially snacks that are both healthy and tasty. Here are vision-friendly snacks perfect for any time.  

1. Carrot sticks with hummus 

Carrots are full of beta-carotene, which the body turns into vitamin A.4 This vitamin helps with seeing in dim light and prevents dryness.1 Pairing carrot sticks with hummus adds protein and flavor for a filling snack. 

Tip: Prep carrot sticks at the start of the week for quick, easy snacking. 

2. Greek yogurt with blueberries and chia seeds 

Greek yogurt offers protein and vitamin B2, which helps reduce eye strain. Blueberries bring antioxidants and vitamin C, while chia seeds add omega-3s.5 Together, this mix creates a smooth, crunchy snack that’s kind to the eyes. 

Tip: Combine ingredients in a small container for a simple snack on the go. 

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3. Kale chips 

Kale is packed with lutein and zeaxanthin. These nutrients help block harmful light from reaching the eyes.5 Kale chips offer a crisp, savory way to enjoy this leafy green. 

Tip: Make kale chips at home with olive oil and a quick bake in the oven. 

4. Roasted chickpeas with turmeric 

Chickpeas provide zinc and vitamin C, which help the body use other eye-friendly nutrients.5 Turmeric helps lower inflammation.6 Roasting chickpeas with spices creates a crunchy, satisfying treat.  

Tip: Add garlic powder or salt for extra flavor. 

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5. Homemade trail mix  

Make trail mix using pumpkin seeds, almonds and dried apricots. Pumpkin seeds contain zinc, almonds are rich in vitamin E and dried apricots are full of vitamin A.4,5 This mix is great for eye health and energy. 

Tip: Avoid trail mix with too much added sugar. Look for dried fruits without extra sweeteners. 

6. Sliced red peppers with guacamole 

Red bell peppers are one of the best sources of vitamin C, which helps keep blood vessels in the eyes healthy.7 Dip them in guacamole made from avocados, which are full of healthy fats and lutein. 

Tip: Slice your peppers ahead of time and store them in the fridge for easy snacking. 

7. Hard-boiled eggs with a dash of paprika 

Eggs are a great source of lutein and zeaxanthin, especially the yolk. These nutrients help protect the eyes from harmful blue light from screens.8 A sprinkle of paprika adds flavor and extra antioxidants. 

Tip: Boil a few eggs at the beginning of the week for a quick snack option. 

8. Frozen mango cubes or smoothies 

Mango is full of vitamin A and C, both important for vision.8 Frozen mango cubes are a refreshing snack, or they can be blended into smoothies for a sweet, eye-healthy drink. 

Tip: Keep frozen mango chunks on hand for fast smoothie prep. 

Over time, eyes can become tired or even damaged, especially from screen time or not eating well. These healthy snacks can help protect vision now and in the future.  

And remember, while snacks can help, they’re just one part of good eye health. Getting an eye exam regularly is also very important. 

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Sources:  

  1. What is Vitamin A Deficiency? American Academy of Ophthalmology, October 1, 2024
  2. What Is Zeaxanthin? Benefits and Side Effects. Cleveland Clinic, March 27, 2024
  3. Diet and Nutrition. American Optometric Association
  4. Vitamin A and Carotenoids. National Institutes of Health, March 10, 2025
  5. Vitamins for AMD. American Academy of Ophthalmology, October 1, 2024
  6. 6 Health Benefits of Turmeric. Cleveland Clinic, March 28, 2025
  7. Vitamin C. Mayo Clinic, August 10, 2023
  8. 36 Fabulous Foods to Boost Eye Health. American Academy of Ophthalmology, November 21, 2024 

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